Monday 150118

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

5 Single arm kettlebell press each arm

5 Overhead lunge steps each hand (with kettlebell)

10 Kettlebell swings
Use two kettlebells, one light for the presses and lunges, and one heavier for the swings. Share as required.

Fitness & Performance

A: Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP:

2-4-6-8… etc.

Deadlifts 102.5/70kg

Strict handstand push-ups
Rest 5 minutes after the AMRAP

B: Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP:

2-4-6-8… etc.

Power cleans 70/45kg

Pistols (total, alternating legs)

Extra Credit

SKILL: Metcon (Time)

10 Rounds for quality:

5 Strict pull-ups

5 Strict ring dips
This is for time, but the reps must be perfect to count.

Crossfit Development Squad

Warm-up (No Measure)

3 Rounds

10 PVC Dislocates

10 Air Squats

10 Push up Scap Retractions

100m Jog

TEEN: Metcon (Time)

5 Sets of:

5 Back Squats

10 SItups

Rest as needed
As heavy as possible without losing speed through the squat.

TEEN: Metcon (AMRAP – Rounds and Reps)

AMRAP 6mins

2 Kettlebell Deadlifts

2 Burpees

4 Kettlebell Deadlifts

4 Burpees

6 Kettlebell Deadlifts

6 Burpees

Etc…

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: