Monday 310717

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

15 Hip extensions

10 Scap retractions

5 Calories assault bike

20 Calf pumps

Fitness

FIT: Metcon (Time)

For time:

21 Deadlifts 85/55kg

30 Push-ups

Run 400m

15 Deadlifts

20 Push-ups

Run 400m

9 Deadlifts

10 Push-ups

Run 400m
Compare score to February 14, 2017 and/or May 22, 2017

Performance

PERF: Clean (1RM)

Build to a 1RM in 20 minutes.

PERF: Metcon (No Measure)

5 Rounds, not for time but at a deliberate pace:

10 Strict chest to bar pull-ups

20 Hip-and-back extensions

Extra Credit

SKILL: Split Jerk (30×1)

30×1 at 75%. Rest enough to make these reps perfect, this is practice rather than training.

COND: Metcon (10 Rounds for time)

10x300m Row

Rest 1 minute each round.

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