Thursday 110118

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds:

Jog 100m

10 Russian kettlebell swings

5 Push-ups

Fitness

FIT: Metcon (Time)

21-15-9-15-21

Hang power snatch 35/25kg

Push-ups

Abmat sit-ups
If you haven’t been exposed to this volume of push-ups before, scale the reps to 10 each round. Raise hands on a box as required.

Performance

PERF: Metcon (Time)

7 Rounds for time:

10 Sumo deadlift high pulls

10 Ring dips
Scale the ring dips to 7 or 5 reps per round if required.

Extra Credit

SKILL: Metcon (AMRAP – Reps)

EMOM 10 Minutes:

3 Bar muscle-ups

Max double unders in remaining time
Spend 10 minutes practicing bar muscle-ups. Focus on kipping with straight elbows, and bumping your hips as high as possible before you pull with your arms.

If you can perform 3 unbroken, do the EMOM above. If not, this time is better spent practicing under low stress.

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