Wednesday 090518

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

5 Rounds

30 Single/Double Unders

10 Thoracic Twists in a Spiderman Lunge Position

10 Step-ups

Fitness & Performance

Metcon (AMRAP – Reps)

5 Rounds (1 minute at each station)

1. Dumbell Snatch (22.5/15kg)

2. Box Jump (24/20″)

3. GHDSU

4. Rest

Extra Credit

SKILL: Metcon (Time)

5 Sets

Max L-sit hold

7 Deficit push-ups

(slow and controlled)
Record in the comments section the height for deficit and the times for each hold.

Weightlifting

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

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

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

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