Wednesday 090817

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

Row 300m

20 Walking lunge steps

Fitness

Warm-up (No Measure)

4 Rounds

5 Tempo strict pull-ups (023X)

5 Tempo push-ups (33X0)
For tempo reps, the numbers correspond to seconds for each phase of the movement (up, hold, down, hold).

E.g. 023X is 0 seconds up (so a regular pull), 2s hold at the top, 3s lower, and a fast turnaround into the next rep (X).

FIT: Metcon (Time)

5 Rounds for time:

21 Abmat sit-ups

15 Burpees

9 Assault bike calories
RXD+ is

21 Sit-ups

18 Burpees

15/12 Assault bike cals.

Select RX+ with caution.

Performance

PERF: Clean (5-5-3-3-3-1-1-1-1-1)

Build as close to a 5RM as you can before you make jumps, and the same for your 3’s. The 1’s here should only be small jumps apart, if any. The priority is the heaviest weight in the 5’s and 3’s.

Extra Credit

STR: Metcon (No Measure)

Hypertrophy:

Complete in any order: Dumbbell bench 5×12

Dumbbell bent over row 5×12 per hand

Dumbbell curl + strict press 5×8 per hand

Barbell skull crushers 5×10

Barbell curls 5×10

Dumbbell lateral raises 5×8

Dumbbell front raises 5×8

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