Friday 110518

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 PVC Disclocates

10 PVC Overhead Squats

5 Sprawls to Power Position

150m Row

Fitness & Performance

2RM Power clean (2)

Metcon (Time)

3 Max Efforts

25/20 Cal Row

Rest as needed (approx 2min)

Extra Credit

Pause Front Squat (10 x 1 )

3s Pause at the bottom

COND: Metcon (Time)

3 Rounds

750m Row

15 Hang power snatch (35/25kg)

Weightlifting

WL: Hang 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% 3 x 3 @ 80%)

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