Friday 090218

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

5 Strict pull-ups

5/5 L/R Kettlebell windmills or single arm kettlebell press

Jog 200m

Fitness & Performance

A: Shoulder Press (5RM)

Take 15 minutes to find a 5RM press

B: 18.0 (Time)

21-15-9

Dumbbell snatch, alternating arms 50#/35#

Burpee lateral jump over dumbbell

Extra Credit

STR: Pin bench press (3-3-3-3-3)

Set the spotter arms 10cm off the chest. Start with the bar on the pins and press to lockout before controlling the bar back to the arms.

COND: Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP:

10cal Row

10cal Assault bike

10cal Ski
Moderate pace, more recovery than conditioning.

Crossfit Development Squad

SQUAD: Warm-up (No Measure)

3 Rounds

20 Calf Pumps

10 Iron Cross Rotations

10 Squats

50m High Knees

SQUAD: Metcon (AMRAP – Rounds and Reps)

AMRAP 15mins

10 Single Arm KB Swings (each side)

100m Jog

10 KB Presses (each side)

100m Jog

10 Gobelt Squats

100m Jog

SQUAD: Metcon (AMRAP – Rounds and Reps)

AMRAP 3mins

Max Rep Toe to Bar / Sit-up

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