Tuesday 110717

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Row 400m

-Then-

3 Rounds

12 Dumbbell deadlifts

9 Dumbbell front squats

6 Dumbbell push press

Fitness & Performance

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Extra Credit

STR: Power Clean (1RM)

EMOM complete 1 power clean

Men — Start at 60kg and increase by 5kg per minute until you hit 100kg. Once you hit 100kg increase by 2.5kg per minute until you fail a rep.

Women — Start at 35kg pounds and increase by 5kg per minute until you hit 70kg. Once you hit 70kg increase by 2.5kg per minute until you fail a rep.

Men — if your 1RM is less than 100kg then start at 60kg and increase by 2.5kg per minute until you miss a rep.

Women — if your 1RM is less than 70kg then start at 35kg and increase by 2.5kg per minute until you miss a rep.

Post final successful lift and current 1RM to comments.

SKILL: 5 Minute AMRAP Strict muscle-ups (AMRAP – Reps)

Do not rest between the 5 minute AMRAP and the deadball over the shoulder workout.

SKILL: 30 Deadball over the shoulder (Time)

65/45kg RXd

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