Wednesday 020518

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Mins skipping

-Then-

2 Rounds

10 Scap retractions

10 Iron -cross rotations

10 Ring rows

10 Iron-cross rotations

Fitness

FIT: Metcon (Time)

5 Rounds for Time:

100m Sprint

10 Pull-ups

100m Sprint

10 Burpees
Scale down to 5 pull-ups and 5 burpees if needed.

Performance

PERF: Metcon (Time)

10 Rounds

50m Sprint

1 Legless rope climb

50m Sprint

2 Muscle-ups
Muscle-ups can be performed as any variation you wish.

Choosing your strength would be wise.

Extra Credit

STR: Bent over row (10-10-10-10)

COND: Metcon (Time)

5 Rounds

20m Bear crawl

20m Burpee broad jump

Weightlifting

WL: Power Clean from blocks above knee (3-3-3)

Set barbell with plates on so that the bar is just above the knee in the set position
1 x 3 @ 60, 70 & 80%

WL: Clean Pull (4-3-1-1)

1 x 4 @ 80% 1 x 3 @ 85 & 2 x 1 @90

WL: Back Squat (4-3-3-3)

1 x 4 @ 60%, 1 x 3 @ 70%, 2 x 3 @ 80%

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