Tuesday 180717

CrossFit CrossAxed – CrossFit


Warm-up (No Measure)

3 Rounds:

10 Scap retractions

200m Jog

5 Barbell front squats

5 Strict press


FIT: Omar (Time)

For Time:

10 Thrusters, 95#

15 Bar-Facing Burpees

20 Thrusters, 95#

25 Bar-Facing Burpees

30 Thrusters, 95#

35 Bar-Facing Burpees
In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April 22, 2011
To learn more about Omar click here


PERF: Snatch (3-3-3-3-3)

“There is more benefit to your fitness, more likelihood of you surviving your game, mission, or life, if you go headlong in the pursuit of your deficiencies than there is in spending additional time on your strengths”, Greg Gassman (Founder of CrossFit)

Extra Credit

SKILL: Metcon (Time)

For time:


Hip extensions

120-90-60 seconds

Deadball bear hug hold, as heavy as possible.

COND: Metcon (AMRAP – Rounds)

Every 2 minutes for as long as possible complete:

From 0:00-2:00

   15-ft. rope climb, 2 ascents

   85/55kg front squats, 2 reps

From 2:00-4:00

   15-ft. rope climb, 2 ascents

   85/55kg front squats, 4 reps

From 4:00-6:00

   15-ft. rope climb, 2 ascents

   85/55kg front squats, 6 reps

Continue adding 2 reps to the front squat each interval for as long as you are able.
Score each interal as one round.

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