Wednesday 270618

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

5 minutes of Running/Rowing/Riding

2 Rounds

5-10 Knee Raises

5-10 Bent Over Rows

Fitness & Performance

Metcon (Weight)

5 Supersets:

12 Bent Over Row

6 Floor Press

50m Sled Sprint

Metcon (Time)

2 Rounds

24 Toes to Bar

24 Hang Power Snatches 42.5kg/30kg

Extra Credit

SKILL: Metcon (Weight)

3 Rounds

8 Turkish Get-ups

36 Hip Extensions

COND: Metcon (Calories)

Max Assault Bike Calories in 15 minutes

Weightlifting

Power Clean Complex (60%x6, 65%x6, 70%x6, 75%x3(sets)x6. )

1 Rep from the Floor

1 Rep from the Knee

Snatch Push Press + Overhead Squat (58% x 4+1 (4 PP, 1 OHS), 63% x 4+1, 68% x 3(sets) )

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