Tuesday 150817

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

20 Calf pumps

10 PVC dislocates

10 PVC overhead squats

Jog 100m

Fitness

FIT: Metcon (Time)

5 Rounds for time:

Run 400m

15 GHD sit-ups

21 Kettlebell swings 24/16kg

Performance

PERF: Metcon (Time)

10 Minute AMRAP:

10 Snatches 60/40kg

10 Snatches 70/45kg

10 Snatches 85/55kg

10 Snatches 92.5/60kg

10 Snatches 102.5/65kg

10 Snatches 110/70kg
Get as far through the ladder as you can in 10 minutes, with the intent of getting at least 30 reps. Scale as necessary.

Extra Credit

STR: Metcon (No Measure)

Hypertrophy:

5 Sets per movement, complete all sets before moving to the next.

5 Bench press

10 Dumbbell rows each arm

Max dips

Max dumbbell curls

10 Dumbbell lateral raises

10 Dumbbell front raises

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