Thursday 180118

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Jog 400m

-Then-

10 Dumbbell goblet squats

10 PVC dislocates

5 Dumbbell press each arm

5 Dumbbell Romanian deadlifts each arm

10 PVC dislocates

5 Dumbbell overhead squats each arm

-Then-

Jog 400m

Fitness & Performance

Metcon (Time)

For time:

30 Hang power cleans 85/55kg

30cal Row

30 Overhead squats 40/30kg

Extra Credit

STR: Incline Bench Press (5×10)

Use dumbbells

STR: Metcon (No Measure)

50 Barbell curls

50 Banded tricep extensions
Split reps as required.

Crossfit Development Squad

TEEN: Warm-up (No Measure)

3 Rounds

10 Iron Cross Rotations

10 Step ups

5 Burpees

TEEN: Metcon (AMRAP – Rounds)

EMOM x 9

1. 100m Sprint + 3 Burpees

2. 12 Dumbbell Snatch + 3 Burpees

3. Rest or 50 Single skips

TEEN: Shoulder Press (5 Sets of 5 reps)

Take the weight from the floor if possible

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