Friday 271017

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

15 Calories, Assault bike or row

10 Spiderman lunge + vertical rotation

10 PVC dislocates

Fitness

FIT: Metcon (Weight)

10 Rounds, not for time:

5 Front squats, heavy

5 Ring dips

5 Ring rows with feet elevated (slow and controlled)
Use a band to scale ring dips, or perform box/parallette dips or challenging push-ups.

Scale ring rows by placing feet on the ground.

Log the heaviest front squat weight you lift.

Performance

Warm-up (No Measure)

After the general warm-up, grab a bar and quickly move into the following warm-up:

5 Hang muscle snatches

5 Hang power snatches

5 Overhead squats

5 Squat snatches

Then, start on your muscle snatch sets. Take no more than 3 minutes to complete this warm-up.

Muscle Snatch (1-1-1-1-1)

After the warm-up, take no more than 10 minutes to build to a heavy single across five sets.

Power Snatch (3-3-3-3-3)

Add weight to your muscle snatch single and complete 5 sets of 3 power snatches.

Aim to add weight each time, but do not get bogged down in these sets.

Take no more than 15 minutes to complete these sets.

Snatch (5-5-5-5-5)

Using your power snatch weight, build to five heavy sets of 5 snatches.

Take no more than 15 minutes to complete these sets.

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