Thursday 150218

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

Jog 100m

15 Russian kettlebell swings

10 Cossack squats

10 Hanging knee raises

Fitness & Performance

Metcon (Time)

5 Rounds for time:

25 GHD sit-ups

25 Deadlifts 60/40kg

3 Rope climbs
Scale rope climbs to 15 strict pull-ups (per round, not per rope climb).

RX+ is 5 rope climbs per round, approach eith caution.

Extra Credit

STR: Bent Over Row (4×20)

Complete 4×20 reps per arm, switching arms as soon as you finish each set.

Crossfit Development Squad

SQUAD: Warm-up (No Measure)

3 Rounds

100m Jog

10 Lunges

5 Ring Rows

SQUAD: Snatch Complex (1-1-1-1-1-1-1)

2 Hang Snatch

2 Overhead Squat
This is not meant to be heavy, pause in each catch position and move slow and controlled through squats.

If you can’t overhead squat, perform 3 Hang Power Snatches each set.

SQUAD: Metcon (AMRAP – Reps)

AMRAP 5mins

Wallballs

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