Tuesday 240418

CrossFit CrossAxed – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds

200m jog

20 Iron Cross Rotations

10 PVC Dislocates

5 Burpee Broad Jump

Fitness

FIT: Metcon (AMRAP – Reps)

5 Rounds

AMRAP 2:30mins : 1:30mins Rest

200m Run

10 Burpees

Max DB Snatch in remaining time.

DB Weight- 22.5/15kg
Score is reps of the DB Snatch

Performance

PERF: Snatch Complex (1-1-1-1-1-1-1)

1 Power Snatch + 2 Overhead Squats

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target

Extra Credit

SKILL: Metcon (Time)

Accumulate:

2 mins in a Handstand Hold (use wall)

25 Strict HSPU

*split this however you want eg. 30s hold then some hspu.

Weightlifting

WL: Hang Power Clean (1 x 3 @ 60,70 & 80% )

WL: Clean Pull (1 x 4 @ 80% 1 x 3 @ 85 & 2 x 1 @ 90 )

Put scores in notes as Wodify doesn’t allow for varying reps

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

Weightlifting

WL: Hang Power Clean (1 x 3 @ 60, 70 & 80%)

WL: Clean Pull (1 x 4@ 80% 1 x 3 @ 85% & 2 x 1 @ 90% )

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