Saturday 050518

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

400m jog

-Then-

4 Rounds

2 Burpee broad jumps

3 Air Squats

4 Jumping Lunges

5 Pull-ups

Fitness

FIT: Metcon (AMRAP – Reps)

20-Minute AMRAP of:

5 Pull-ups

10 Push-ups

15 Squats

5 Pull-ups

10 Sit-ups

15 Squats

Performance

PERF: Metcon (Time)

10 Rounds

2 Rope Climbs

50 Double Unders

Extra Credit

COND: Metcon (Time)

5 Rounds

5 D-ball over shoulder (65/45kg)

15 GHDSU

Weightlifting

WL: Clean and Jerk (4-3-3)

1 x 4 @ 60%, 1 x 3 @ 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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