Monday 161017

Announcements

Hey Team, on Friday the 20th of October there will be no 6:15pm class. Hannah is hosting a “girls night”. All girls welcome and info is in the members group on FB. If you are a member and not in the facebook group, please search “CrossAxed Members” then request to join.

CrossFit CrossAxed – CrossFit

Warm-up

WU Chief (No Measure)

3 rounds of;

30m high knees

30m high heels

30m bear crawl

15m broard jump

15m walking lunge

Then;

2 rounds of

10 Back extension

10 Push ups

Fitness & Performance

Metcon (Time)

In partners complete:

800 Meter Run

6 Rounds “The Chief”

400 Meter Run

4 Rounds “The Chief”

200 Meter Run

2 Rounds “The Chief”

Barbell: (135/95)

Both run in a relay the distances listed then alternate rounds of the Chief to complete 6-4 then 2 total for the partnership.

“The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats
RX + is 12-8-4 rounds of the Chief performed in the same fashion. RX + should be used for those completing 1 round of The Chief in 30 Sec or less and can run 800m in 3:30

Extra Credit

SKL: Squat Snatch EMOM x 12 (3 rounds)

On the Minute x 12 (3 Rounds)

Minute 1 – 2 Reps @ 70%

Minute 2 – 2 Reps @ 73%

Minute 3 – 2 Rep @ 76%

Minute 4 – Rest

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