Saturday 190817

CrossFit CrossAxed – CrossFit


Warm-up (No Measure)

4 Rounds:

100m Jog

5 Assault bike calories

5 Strict pull-ups

Fitness & Performance

Metcon (AMRAP – Rounds and Reps)

With a continuously running clock complete 5 thrusters every minute.

From 0:00-5:00 use 35/25kg

From 5:00-10:00 use 40/30kg

From 10:00-15:00 use 50/35kg

From 15:00-20:00 use 60/40kg

From 20:00-25:00 use 70/45kg

From 25:00-30:00 use 80/55kg

From 30:00-35:00 use 90/60kg

Continue each minute and take the jumps every 5 minutes for as long as you are able.
Score 1 round per minute that you finish + 1 rep that you get (if you can’t finish the 5 reps in that minute).

E.g. if you complete the 5 reps for 16 minutes and then only get 2 reps into the 17th minute, your score is 16 rounds + 2 reps.

Extra Credit

STR: Bent Over Row (8-8-8-8)

Barbell bent over row. Set your hips high, and have your shoulders low enough so you can return the bar to the floor each rep without changing position of your body.

SKILL: Metcon (Weight)

10 Rounds:

50m Double overhead kettlebell walk

Rest 30s after each round

COND: Metcon (Time)


Assault bike calories

Rest 1:1

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