Tuesday 121217

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

10 Hip extensions

30s Deadbug

5 Barbell deadlifts (add a plate each side on round two)

5 Strict pull-ups

Fitness

FIT: Metcon (Time)

5 Rounds for time:

5 Deadlifts 125/85kg

10 Chest to bar pull-ups

20 Double unders

Performance

PERF: Metcon (Time)

12-9-6

Deadlifts 142.5/95kg

Bar muscle-ups

Extra Credit

COND: 100 Dumbbell snatches for time (Time)

Alternate hands each rep. 32.5/22.5kg
Reduce the weight as required, as this has the potential to create some considerable soreness

Crossfit Development Squad

Warm-up

Warm-up (No Measure)

3 Rounds

10 Cossack Squats

5 Inch Worms

100m Jog

Strength

Metcon (Weight)

Every 2 Minutes for 5 Rounds

5 Deadlifts AHAP

50m Sprint

Metcon

Metcon (Time)

3 Rounds for Time:

10 Single Arm KB Push Press

10 KB Swing

100m KB Carry

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