Monday 250618

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

5 Shrugs

5 Hang Clean Pulls

5 Hang Power Cleans

5 Front Squats

5 Hang Squat Cleans

100m Jog

Fitness & Performance

Hang Squat Clean (3-3-3-3-3)

Fitness

FIT: Metcon (AMRAP – Rounds)

In Partners

AMRAP 10mins

12 GHD SIt-up

12 Double Russian KB Swing 24kg/16kg
One partner starts on the GHD and one on the KB Swings.

You must both have finished the movement before starting the next.

Performance

PERF: Metcon (AMRAP – Rounds)

In Team of 1-3

AMRAP 10mins

(Indian File)

10 Bench Press 50/25

30m Sled Push

Extra Credit

STR:

Sumo Deadlift

5 sets of 4 reps

COND:

3 Rounds each for Time:

21 Cal Ski Erg

15 Burpees

9 Cal Ski Erg

*Rest 2mins

Weightlifting

Power Snatch – 1 from Floor, 1 from Knee. 58%x6, 63%x6, 68%x6, 73%x3(sets)x6.

Back Squat 55%x8, 63%x8, 73%x8

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