Saturday 020917

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

60s Assault bike

10 Strict pull-ups

10 PVC dislocates

15 PVC overhead squats

Fitness

FIT: Metcon (Time)

In pairs:

100 Power snatches 35/25kg (alternating every 5 reps)

Run 800m as a pair

100 Box jump overs 24/20″ (alternating every 5 reps)

Row 800m each (split into 400m intervals)

Performance

PERF: Metcon (AMRAP – Reps)

Max reps in one minute per station:

L-Pull-ups

Shoulder to overhead 92.5/60kg

Strict pull-ups

Shoulder to overhead 85/55kg

Chest to bar pull-ups

Shoulder to overhead 70/47.5kg

Kipping pull-ups (or butterfly)

Shoulder to overhead 60/40kg
Rest 1 minute after each movement.

Extra Credit

STR: Hang Power Snatch (3-3-3-3-3-3-3)

Every 2 minutes complete one set.

Build to a challenging triple, and then start the clock.

Hold the first three sets across and then build if you can. Log your heaviest weight.

COND: 1 Mile Sled Drag (Time)

1 Mile sled drag (add bodyweight to the sled, complete in 30m shuttles)

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