Thursday 141217

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Jog 200m

10 Suitcase deadlifts each arm

10 Wall balls

5 Strict pull-ups

10 Hip extensions

10 Kettlebell swings

5 Strict ring dips or push-ups

Fitness & Performance

Power Clean (3-3-3-3-3)

Metcon (AMRAP – Reps)

3 Rounds:

Max kettlebell floor press (pick a weight that you can get 8-12 reps at, or do max at 32kg)

Max ring rows with feet elevated (aim for 8-12 reps)
Tick RXd for 32kg kettlebells and top of box in line with bottom of the rings for ring rows

Extra Credit

STR: Metcon (Weight)

3 Rounds, not for time:

10 Glute ham raise

15 Barbell Romanian deadlifts

20 Deadlifts (same bar)

25 Weighted hip extensions
Use the same weight for both deadlifts, and record that as your score. They should be unbroken sets.

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 )

Connecting to %s

%d bloggers like this: