Thursday 050718

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10m Bear Crawl

10 Bar Taps

10m Inch Worms

100m Jog

Fitness & Performance

Metcon (AMRAP – Reps)

AMRAP 6mins

21-15-9

Pull-ups

GHD Sit-ups

Max burpees in remaining time

Rest 3mins

AMRAP 6mins

21-15-9

SDHP (50/35kg)

Toes to Bar

Max Burpees in remaining time
Score is number of burpees completed

Extra Credit

SKILL: Metcon (No Measure)

5 Sets

10-30s Ring Support

7 Strict Ring Dips

3 Muscle-ups

Weightlifting

Power Clean + Power Jerk (60%x4, 64%x4, 705%x3(sets)x4.)

Back Squat ( 65%x3, 70%x3, 80%x3, 85%x2(sets)x3)

COND: Metcon (Time)

5 Rounds

200m Run

20 Pistols (alternating)

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: