Tuesday 060218

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

50 Skips

10 Cossack squats

35 Skips

5 Single arm DB thrusters each arm (moderate weight)

20 Skips

5 Strict toes to bar or hanging knee raise

Fitness & Performance

Metcon (Time)

For time:

Run 1000m

Then, 5 rounds of:

20 Kettlebell swings 24/16kg

16 GHD sit-ups

Then,

Run 1000m

Extra Credit

STR: Dumbbell Overhead Squat (5RM)

5 rep max DB overhead squat (each arm, starting with your non-dominant arm).

Crossfit Development Squad

SQUAD: Warm-up (No Measure)

3 Rounds

10 Iron Cross Rotations

10 Scap Retractions

10 Lunges

100m Jog

SQUAD: Clean Complex (8 Sets of 1 full complex)

3 Deadlifts

3 Hang Power Clean

3 Front Squats

SQUAD: Metcon (4 Rounds for time)

4 Rounds each for Time:

5 Power Cleans

5 Burpee over bar

100m Sprint

Rest as needed

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 )

w

Connecting to %s

%d bloggers like this: