Saturday 230618

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

5 DB Press each side

10 Iron Cross Rotations

20 Calf Pumps

100m Jog

Fitness & Performance

Metcon (Time)

3 Rounds for Time:

12 DB Clean and Jerk 22.5kg/15kg

200m Run

18 Pull-ups

200m Run

24 KB Swings 24kg/16kg

200m Run

Extra Credit

STR: Metcon (Weight)

4 Rounds

100m Yoke Carry

100m Farmers Carry
Choose a weight you can aim to go unbroken with

COND: Metcon (5 Rounds for time)

Rowing

5 x 300m

Rest 60s Between efforts

Weightlifting

Snatch (4,4,4,4,4,4)

50% x 4, 55% x 4, 60% x 4, 3 Sets @ 65% x 4 reps

Clean and Jerk (3,3,3,3,3,3)

50% x 3, 55% x 3, 60% x 3, 3 Sets @ 65% x 3 Reps

Snatch Pull (5,5,5,5)

70% x 5, 3 Sets @ 80% x 5 reps

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