Wednesday 230518

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

5 Rounds

10 Scap Retractions

10 Squats

5 Wall Balls

100m Jog

Fitness

FIT: Metcon (Time)

7 Rounds for Time:

10 Pull-ups

20 Wall Balls 20#/14#
*20min Time Cap

Performance

PERF: Metcon (Time)

7 Rounds for Time:

2 Rope Climbs

20 Wall Balls 20#/14#
*20min Time Cap

Extra Credit

STR: Get-up Test (AMRAP – Reps)

AMRAP 10mins

Med Ball Get-ups 20#
– Use a red mat on the ground

– Lay down on your back with the ball hugged into the chest

– Without using your arms, stand up to full extension then lay back down

– That is 1 rep

SKILL: Snatch Balance (5-5-5-5)

Keep it light and fast

Weightlifting

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

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

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

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