Thursday 250118

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

10 Scap retractions

5 Push-ups

10 PVC dislocates

5 Pull-ups

20 Single skips

Fitness & Performance

Scooter (AMRAP – Rounds and Reps)

30-Minute PARTNER AMRAP of:

30 Double-Unders

15 Pull-Ups

15 Push-Ups

100m Sprint

Then, 5-minutes to find a 1-RM Partner Deadlift (log in comments)
In honor of Sgt. Scott Lunger, of Brentwood, California, who died July 22, 2015.
To learn more about Scooter click here
Alternating rounds. The deadlift will be completed as an individual (not partner).

Scale by reducing the time of the AMRAP to 20 minutes and performing 30 double unders and 10 reps of pull-ups and push-ups. Then,take 15 minutes to find a heavy 5-rep deadlift.

Crossfit Development Squad

TEEN: Warm-up (No Measure)

3 Rounds

10 Iron Cross Rotations

10 Banded Good Mornings

100m Jog

TEEN: Snatch Complex (8 x 1)

1 Snatch Deadlift

1 Hang Muscle Snatch

2 Hang Power Snatch
This should not be heavy. This is for technique work only.

TEEN: Metcon (AMRAP – Reps)

AMRAP 5

Ascending Ladder of:

2 Sit-ups

2 Dumbbell Snatch

4 Sit-ups

4 Dumbbell Snatch

6 Sit-ups

6 Dumbbell Snatch

Etc…

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