Wednesday 130917

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

Spiderman lunge + vertical twist

10 Single arm deadlift with kettlebell

5 Wall balls

5 Strict pull-ups

Fitness & Performance

Front Squat (8-8-8-8-8)

Better to reach your 7.5RM than your 9RM.

Tabata Dumbbell Snatch (AMRAP – Reps)

8 Rounds:

20s Dumbbell snatch 22.5/15kg

10s Rest

Extra Credit

SKILL: Metcon (Time)

10 Rounds for time:

5 Strict pull-ups

7 Strict dips

10 GHD sit-ups

COND: Metcon (AMRAP – Reps)

20 Rounds on assault bike:

15s Hard

45s Recovery pace
Score total cals accumulated over the 20 minutes.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s

%d bloggers like this: