Wednesday 120717

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Jog 400m

-Then-

Hip opener,

2 Rounds of:

10 Banded pull-aparts

10 Dumbbell step-ups

5 Barbell hang squat cleans

3 Broad jumps

Fitness & Performance

Front Squat (3-3-3-3-3)

This is a retest from 4 weeks ago. Compare the heaviest weight you lifted, as well as the total load moved (sum of all 5 sets). Ideally you will increase both.

Lactic Acid Threshold Test (Calories)

5 Rounds

30s Assault bike or row

2mins rest
Perform on the assault bikes, stagger the start to accommodate numbers.

Score is total calories for all 5 rounds: ideally there will be both the maximum calories possible and the smallest difference between your first and last round.

Extra Credit

STR: 3 Position Snatch (1RM)

Build to a max 3 position snatch at the following positions: floor, knee, mid thigh.

STR: Snatch Pull (2-2-2)

3×2 Snatch pull at 105% of your 1RM snatch.

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