Saturday 190518

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

600m Jog

2 Rounds

10 Syncro Bar Taps

10 Syncro Squats

5 Syncro Burpees

Fitness & Performance

Metcon (AMRAP – Rounds and Reps)

“In Partners”

AMRAP 20mins

100 Wall Balls 20#/14#

75 Hang Power Snatch 35kg/25kg

50 Burpees Over the Barbell

Extra Credit

STR: Metcon (Time)

Accumulate 3000kg of weight:

Snatch
Use the one weight.

Eg. 100 reps of 30kg, 60 reps of 50kg, 30 reps of 100kg etc…

COND: Metcon (Time)

For Time:

50 Man Makers 22.5kg/15kg
– Start Standing with DBs

– Drop down and perform a push-up

– 1 Arm Row

– 1 Arm Row

– Jump up and perform a squat clean thruster

Weightlifting

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

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

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

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