Tuesday 130218

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

5 Strict pull-ups

10 Barbell back squats

10 Single-arm kettlebell suitcase deadlifts

Fitness & Performance

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
20 minutes for the back squat.

10 minutes for the press.

15 minutes for the deadlift.

Extra Credit

COND: Metcon (AMRAP – Reps)

10 minute EMOM:

Odd minutes: 15/12 cal row

Even minutes: max burpees over the rower

5 rounds of each, alternating rounds. Score is total burpees

Crossfit Development Squad

SQUAD: Warm-up (No Measure)

200m Jog

10 Inch Worms

10 Squats

5 Inch Worms

5 Squats

200m Jog

SQUAD: Deadlift (7-7-7-7-7)

Spend 15 minutes building up to a heavy set of 7 reps, complete at least 5 sets

SQUAD: Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Single arm DB Thruster

50m Sprint between each set

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