Wednesday 130618

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

30s Sampson Stretch

10 Iron Cross Rotations

5 Front Squats

100m Run/Row/Ride

Fitness & Performance

Power Clean + Power Jerk (2-2-2-2-2-2-2)

Build in weight each set

Fitness

FIT: Metcon (Time)

21-15-9

Squat Cleans 40kg/30kg

Pull-ups
8min Cap

Performance

PERF: Metcon (Time)

For Time:

30 Squat Cleans 80kg/40kg

20 Bar Muscle-ups
8min Cap

Extra Credit

STR: Metcon (Weight)

Snatch Ladder

Every minute complete 1 Snatch

60%, 70%, 80%, 90%, 65%, 75%, 85%, 95%
Log your total weight lifted.

If you missed a lift, don’t add it to your score.

COND: Metcon (Time)

3 Rounds for Time

100 Double Unders

50m Bear Crawl

Weightlifting

Power Clean Complex (6 at 50%, 6 at 55%, 6 at 60%, 3 sets of 6 at 65%)

Alternate between:

1 Rep from the Floor

1 Rep from the Ground
6 reps of each movement, so 12 reps in total each set.

Meant to be 1 rep from the floor and 1 rep from the hang. Sorry for the error.

Snatch Push Press + Overhead Squat (4+1 at 50%, 4+1 at 55%, 3 sets of 4+1 at 60%)

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