Tuesday 170418

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)

3 Rounds

3 Jimmy Buffets

10 KB Deadlifts

10 Barbell Back Squats

100m Jog

Fitness & Performance

STR: Back Squat (2RM)

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
24/16kg KB

Extra Credit

STR: Push Jerk (3-3-3-3-3)

Pause in dip position for 3s each rep. Use weight around your 1RM strict press.

SKILL: Metcon (Time)

Accumulate 2mins of:

Ring Support Hold

L-Sit Hold

COND: Metcon (Time)

1km Row Max Effort

Rest 2mins

1km Assault Bike Max Effort

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