Tuesday 141117

Announcements

CrossFit Lift Off
Friday 1st 6:00pm & Sunday 3rd 9:00am
Max Snatch and C&J + 1 WOD
Christmas Party Time
Please register and pay at reception asap. $30pp, Dec 9th Bulimba Golf Club.

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Run 400m

-then-

3 Rounds

10 Hip extensions

10 Scap push-ups

Metcon (No Measure)

Trunk warm-up

3 Rounds

30s Deadbug

30s GHD Superman hold

Fitness

FIT: Metcon (Time)

For time:

21 Deadlifts 85/55kg

30 Push-ups

Run 400m

15 Deadlifts

20 Push-ups

Run 400m

9 Deadlifts

10 Push-ups

Run 400m
Compare scores to Feb 14, 2017 or May 22, 2017.

Performance

PERF: Metcon (Time)

10-8-6-4-2

Parallette handstand push-ups

2-4-6-8-10

Power cleans 102.5/70kg
Compare scores to Feb 14, 2017

Extra Credit

SKILL: Metcon (Time)

5 Rounds for time:

10 GHD sit-ups

2 Pegboard ascents

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