Tuesday 040717

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds:

10 Glute bridges with dumbbell on hip

20s Ring support or 15 scap push-ups

3 Eccentric pull-up lowers (jump to top or have partner assist)

Fitness

FIT: Metcon (Weight)

10 Rounds, for load, not time:

3 Front squats (select weight)

5 Strict ring dips

7 Weighted hip extensions (select weight)
Add weight across your ten rounds if you can (count your first round after 3-5 warm-up sets to build to front squat weight).

Do not rest between movements, however rest 60-90s after each set.

Score is your heaviest front squat weight.

Performance

PERF: JBo (AMRAP – Rounds)

28-Minute AMRAP of:

9 Overhead Squats, 115#

1 Legless Rope Climb, 15″

12 Bench Presses, 115#
In honor of U.S. Army Staff Sgt. Jeremie “JBo” “Bubba” Border, 28, of Mesquite, Texas, died Sept. 1, 2012
To learn more about JBo click here
Weight is 52.5/35kg.

Overhead squat is to be taken from the ground.

Extra Credit

SKILL: 30 Muscle-Ups (Time)

30 muscle-ups for time
Bar muscle-ups

SKILL: Metcon (Time)

50-35-20

GHD Sit-up

Hip extension

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s

%d bloggers like this: