Thursday 141217

CrossFit CrossAxed – CrossFit


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.

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