Tuesday 010518

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Hip Opener

-Then-

3 Rounds

10 Spiderman Lunges

10 Med-Ball Front Squats

Fitness & Performance

Front Squat (5-4-3-2-1)

Increase weight each set. Not maxing out but should be challenging. Record your heaviest weight.

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP

18 Wall Balls (9/6kg)

12 Weighted Sit-ups
Sit-ups to be completed with the med-ball used for the wall balls.

Extra Credit

SKILL: Metcon (AMRAP – Reps)

Spend 10 minutes doing muscle-ups

(no fails)

COND: Metcon (No Measure)

EMOM X 15

1. 15/12 Cal Assault bike

2. 15/12 Cal Ski Erg

3. 50 Double-Unders

Weightlifting

WL: Power Snatch from blocks just above knee (3-3-3)

set block height so barbell is at just above knee height with plates on and in set up position
1 x 3 @ 60, 70 & 80%

WL: Snatch Pull (4-3-3)

1 x 4 @ 80% 1 x 3 @ 85 & 90%

WL: Back Squat (4-3-3)

1 x 4 @ 60%, 1 x 3 @ 70 & 80%

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