Thursday 080318

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

5 Ring rows

10 Scap retractions

5 Kettlebell press each arm

10 PVC dislocates

Jog 100m
Substitute the kettlebell presses with swings for round two, and (if you can) snatches for round three

Fitness & Performance

Power Snatch (3)

Spend 15 minutes working on power snatch triples. If this movement is a weakness, spend more time working the quality of the reps.

If you are competent in the power snatch, build to a heavy, but not max triple.

If you are confident, but that confidence is in fact misguided, spend more time working quality reps.

If you’re not sure whether this applies to you, spend more time working quality reps.

Fitness

FIT: Metcon (Time)

5 Rounds for time:

10 Power snatches 40/30kg

10 Burpees over the barbell

Row 200m

Performance

PERF: Metcon (Time)

9-7-5

Bar muscle-ups

Power snatch 60/40kg
RX+ rep scheme: 12-9-6

Extra Credit

SKILL: Metcon (Time)

30-20-10

Toes to bar

Hip extensions

Crossfit Development Squad

SQUAD: Warm-up (No Measure)

400m Jog

then 2 rounds

5 Strict Press

5 Push Press

100m Row

SQUAD: Metcon (Time)

5 Rounds

10 Push Press

5 Burpees
Use a challenging weight for 10. Should be able to perform first 2 sets unbroken.

SQUAD: Metcon (Time)

Skill Work

Work through:

5 Sets of:

10 Bent Over Dumbbell Row

10 Pistols

30s Active squat hold

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