Tuesday 220518

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

5 Rounds

5 Pull-ups

7 Push-ups

9 Sit-ups

11 Air Squats

Fitness & Performance

Metcon (AMRAP – Rounds and Reps)

AMRAP 20mins

200m Row

15 GHDSU

10 Burpees

5 Deadlifts 142.5kg/85kg

Extra Credit

STR: Weighted Dip (5-5-5-5)

Scale to unassisted or banded dips

SKILL: Metcon (No Measure)

5 Rounds

10 Hollow Rocks

10 V-ups

10 Second Hollow Hold

Rest 60s

COND: Metcon (Time)

Running

3 Rounds

800m Run

200m Walk
*Build faster each round

Weightlifting

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

WL: Clean Pull (1 x 4 @ 80%, 1 x 3 @ 85% & 2 x 1 @ 90% )

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

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