Wednesday 060618

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

5 Rounds

10 PVC Dislocates

10 PVC Overhead Squats

30 Skips

Fitness & Performance

Overhead Squat (5-5-5-5)

Fitness

FIT: Metcon (Time)

5 Rounds for Time:

10 Power Snatches 35kg/25kg

50 Double Unders
7 minute Time Cap

Performance

PERF: Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
7 minute Time Cap

Extra Credit

STR: Pause Back Squat (1-1-1-1-1)

10 second pause at the bottom

COND: Metcon (Time)

3 Rounds

400m Run

20 Burpees

Weightlifting

WL: Clean and Jerk (3-3-3 (60-70-80%))

On Saturdays WL class we will be retesting 1rms on both C&J and Snatch

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