Thursday 100518

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Squat Stretch Routine

3 Rounds

150m Jog

10 Jumping Squats

10 Iron Cross Rotations

Fitness

FIT: Metcon (Time)

For time:

10 Rounds

150m Run

12 Thrusters (30/20kg)

Performance

PERF: CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap
Time Cap will be 20 minutes today.

Extra Credit

SKILL: Metcon (AMRAP – Reps)

Spend 10 Minutes practising triple/double unders

COND: Metcon (Time)

For time:

Run 1 Mile

Rest 60s

100 Walking lunges

Weightlifting

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

WL: Overhead Squat (1 x 4 @ 60%, 1 x 3 @ 65 & 70%)

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

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