Monday 230418

CrossFit CrossAxed – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 Rounds

10 Scap Retractions

10 PVC Dislocates

5m Bear Crawl

3 Broad Jumps

Fitness & Performance

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

3 Pull-ups

3 Power Cleans

6 Pull-ups

6 Power Cleans

9 Pull-ups

9 Power Cleans

etc..
Weight: 50kg / 35kg

Extra Credit

STR: Floor Press (5-5-5)

Lying on the ground. Use your hips to get the bar into position.

COND: Metcon (Calories)

Assault Bike

3 Rounds

3 mins easy

2 mins moderate

1 min hard

*hands never leave handles

Weightlifting

WL: Hang Power Snatch (3-3-3 @60, 70 & 80%)

WL: Snatch Pull (4-3-3 @ 80, 85 & 90%)

WL: Back Squat (1 x 4@ 60% 1 x 3 @ 70 & 80%)

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