Monday 110917

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Row 400m

-Then-

10 Barbell stiff-legged deadlifts

10 Barbell press

10 Barbell front squats

10 Barbell good mornings

5 Strict pull-ups

Fitness

FIT: Metcon (AMRAP – Reps)

In teams of 3:

25 minute AMRAP

150/100 Calorie assault bike

100 Power cleans 60/40kg

150/100 Calorie assault bike

80 Push jerks 60/40kg

150/100 Calorie assault bike

60 Front squats 60/40kg

150/100 Calorie assault bike

40 Squat clean thrusters 60/40kg
Accumulate 50 calories per male and 35 calories per female for mixed teams.

Performance

Hang Clean (3RM)

20 Minutes to find a 3RM hang squat clean

PERF: Metcon (Time)

3 Rounds for time:

7 Squat clean thrusters 60/40kg

7 Muscle-ups

Extra Credit

STR: Metcon (No Measure)

Hypertrophy:

5 Rounds, complete all sets before moving to the next exercise.

10 Dumbbell bench

Max strict pull-ups

10 Barbell curls

10 Skull crushers with kettlebells

Max bar dips

SKILL: Metcon (No Measure)

Iron Scap Protocol

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