Friday 180518

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Stretch Routine

3 Rounds

20 Hollow Rocks

10 Scap Retractions

5 Barbell Back Squats

Fitness & Performance

Back Squat (5-5-5)

Looking for 3 heavy sets. No maxing out today please.

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Extra Credit

STR: Metcon (Weight)

3 Rounds of:

50m Yoke Carry AHAP

50m Farmers Carry AHAP
AHAP – As Heavy As Possible

SKILL: Metcon (No Measure)

5 Sets of:

8 Rebound Box Jumps

8 Lateral Jumps Over Box/Object

COND: Metcon (Time)

35-25-15

Burpees

15-25-35

Cal Ski Erg

Weightlifting

WL: Tall Clean (3-3-3 No Misses)

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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