Monday 160418

Announcements

Weightlifting class this Saturday, no need to book just be there at 8am-930am. First week will be a little longer. I don’t recommend doing the 7am class, maybe do the 10am after the lifting session.

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds

10 Walking Lunges

5 Push-ups

10 Squats

5 Barbell Press

Fitness & Performance

STR: 1 Power Clean + 1 Split Jerk (1-1-1-1-1-1-1)

Last 3 sets should be moderately heavy. Looking for good technique.

Fitness

FIT: Metcon (Time)

2 Rounds

9 Push Press (42.5/32.5kg)

15 Bar Facing Burpees

21 Front Squats (90/65kg)
Choose a weight you can complete the front squats in no more than 2 sets.

Performance

PERF: Metcon (Time)

2 Rounds

9 Deficit HSPU (6″/4″)

15 Bar Facing Burpees

21 Front Squat (90/65kg)
For Deficit – Male 2x20kg plates, Females – 20kg + 10kg.

Choose a weight you can complete the front squats in no more than 2 sets.

Extra Credit

STR: Clean Pull (3-3-3-3-3)

1RM Clean weight or slightly heavier.

FIT: Metcon (Weight)

Every 3mins for 4 Rounds

15m DB OH Lunge (AHAP)

100 Double Unders

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