CrossFit CrossAxed – CrossFit
Warm-up
Warm-up (No Measure)
Jog 400m
-Then-
5 Strict pull-ups
10 Hip extensions
10 PVC dislocates
10 PVC overhead squats
Fitness
FIT: Power Clean (2-2-2-2-2-2-2)
Performance
PERF: Hang Snatch (2-2-2-2-2-2-2)
Fitness & Performance
Metcon (AMRAP – Rounds and Reps)
7 Minute AMRAP:
10 Dumbbell push press 15/10kg
20 Double unders
Extra Credit
SKILL: Metcon (Time)
7 Rounds:
10 Strict ring dips
10 GHD sit-ups
Crossfit Development Squad
SQUAD: Warm-up (No Measure)
3 Rounds
25m High Knees
25m High Heels
50m Jog
15 Squats
SQUAD: Metcon (AMRAP – Rounds and Reps)
Part 1.
AMRAP 6mins
15 Sit-ups
10 Squats
5 Push ups
Rest 3mins before Part 2.
SQUAD: Metcon (AMRAP – Rounds and Reps)
Part 2.
AMRAP 6mins
3 Unbroken Hang Power Cleans AHAP
3 Burpees
Build up to a heavy 3 hang power clean prior to Part 1. Must be completed unbroken
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Posted on March 4, 2018 by robnoy
Monday 050318
CrossFit CrossAxed – CrossFit
Warm-up
Warm-up (No Measure)
Jog 400m
-Then-
5 Strict pull-ups
10 Hip extensions
10 PVC dislocates
10 PVC overhead squats
Fitness
FIT: Power Clean (2-2-2-2-2-2-2)
Performance
PERF: Hang Snatch (2-2-2-2-2-2-2)
Fitness & Performance
Metcon (AMRAP – Rounds and Reps)
7 Minute AMRAP:
10 Dumbbell push press 15/10kg
20 Double unders
Extra Credit
SKILL: Metcon (Time)
7 Rounds:
10 Strict ring dips
10 GHD sit-ups
Crossfit Development Squad
SQUAD: Warm-up (No Measure)
3 Rounds
25m High Knees
25m High Heels
50m Jog
15 Squats
SQUAD: Metcon (AMRAP – Rounds and Reps)
Part 1.
AMRAP 6mins
15 Sit-ups
10 Squats
5 Push ups
Rest 3mins before Part 2.
SQUAD: Metcon (AMRAP – Rounds and Reps)
Part 2.
AMRAP 6mins
3 Unbroken Hang Power Cleans AHAP
3 Burpees
Build up to a heavy 3 hang power clean prior to Part 1. Must be completed unbroken
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Category: WOD