Thursday 200717

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

15 Hip extensions

10 Dumbbell strict press

200m Jog

10 Scap retractions

Fitness

FIT: Metcon (AMRAP – Reps)

20 Minute AMRAP

Station 1: 30 Power snatches 40/30kg

Station 2: Assault bike calories

Station 3: Strict pull-ups
Work in groups of 3. Power snatches is the pace setter, the other two people in the group are accumulating as many reps as possible.

Pick a weight that you can do unbroken for 15 reps easily, as you don’t want to leave your partners stuck on the bike or pull-ups.

Score is the sum of your snatches, calories, and pull-ups.

Performance

PERF: Metcon (Time)

2 Rounds for time:

20 Box jumps 30/24″

5 Muscle-ups

20 Box jumps 24/20″

5 Muscle-ups

20 Box jumps 20/16″

5 Muscle-ups
Set a 12″ box + a 20kg high temp plate for the 16″.

Extra Credit

STR: Farmer’s Carry (10m)

Build to the heaviest 10m Farmer’s carry you can do.

Superset each effort with 5 weighted pull-ups, building to a max for both.

STR: Weighted Pull-ups (5)

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 )

Connecting to %s

%d bloggers like this: