Tuesday 200218

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

200m Row

15 Light Banded Good Mornings

10m Bear Crawl

5 Inch Worms

Fitness & Performance

Deadlift (3)

Build to a heavy but not maximal triple. This should be around 125% of what you will deadlift in the workout,

Fitness

FIT: Metcon (Time)

3 Rounds for Time

15 Deadlifts 85kg/55kg

20 Push-ups

Performance

PERF: Metcon (Time)

21-15-9

Deadlifts 125kg/95kg

Strict Ring Dips

Extra Credit

SKILL: Metcon (Time)

Accumulate 5 minutes in a handstand.
Mix it up between wall facing, facing away from wall and free standing if able to.

Crossfit Development Squad

SQUAD: Warm-up (No Measure)

3 Rounds

100m Jog

10 Good Mornings

10 KB Deadlifts

SQUAD: Double KB Deadlift (12-12-12-12-12)

5 Sets of 12

SQUAD: Metcon (Time)

5 Rounds

9 Hang Power Cleans

6 Push ups

3 Burpees Over Bar
Light and Fast, 8min Cap

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 )

Connecting to %s

%d bloggers like this: