Saturday 120518

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

5 Rounds

100m Jog

5 Ring Rows

5 Push-ups

5 KB Deadlifts

Fitness & Performance

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
Scaled Version

AMRAP 20mins

4 Pull-ups

8 Push-ups

12 Kettle-bell swings

Extra Credit

STR: Metcon (Time)

Accumulate 50 Strict pull-ups as an EMOM

(eg. EMOM x 10

5 Strict Pull-ups)

SKILL: Metcon (AMRAP – Reps)

AMRAP 10mins

Strict toes to bar

(must be with perfect body mechanics)

COND: Metcon (Time)

For time:

50 Box jump overs

50 Cal assault bike

50 Pistols

Weightlifting

WL: Clean from blocks above knee (1 x 3 @ 60, 70 & 80%)

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

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

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