Thursday 120718

CrossFit CrossAxed – CrossFit


Warm-up

Warm-up (No Measure)

5 Rounds

20 Calf Pumps

100m Jog

10 Iron Cross Rotations

5 Push-ups

Fitness & Performance

Bench Press

Build up to a heavy set of 5 reps

Metcon (AMRAP – Rounds)

“In Partners”

AMRAP 12mins

(Round for Round)

12/9 Cal Row Sprint

Shuttle Sprint Course

Extra Credit

STR: Metcon (4 Rounds for reps)

4 Supersets

Bent Over Row

12-12-12-12

Diamond Push-up

Max Reps

SKILL: Metcon (Weight)

Accumulate 24 Turkish Get-ups

Weightlifting

WL: Power Clean + Push Jerk (55%x3, 60%x3, 65%x2, 70%x3(sets)x2)

WL: Snatch Balance (35%x5, 40%x5, 45%x2(sets)x5)

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