Wednesday 200618

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

5 Rounds

100m Run/Row/Ride

30s Lat Stretch

5 Press

5 Hanging Knee Raises

30s Lat Stretch

Fitness & Performance

Press (5-5-3-3-1-1)

Metcon (Time)

5 Rounds

8 Handstand Push-up

16 GHD Sit-up

48 Double Unders

Extra Credit

STR: Metcon (Weight)

4 Supersets

8 Barbell Bent Over Row

16 Push-ups

COND: Metcon (Time)

In Partners

4000m Assault Bike

100 Wall Balls 20#/14#

2000m Row

100 Deadlifts 70kg/47.5kg

1000m Ski Erg

Weightlifting

Power Clean Complex (53%x6, 58%x6, 63%x6, 68%x3(sets)x6)

1 Rep from the Floor

1 Rep from the Knee

Snatch Push Press + Overhead Squat (55% x 4+1 (4 PP, 1 OHS), 60% x 4+1, 65% x 3(sets) )

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