Monday 160718

CrossFit CrossAxed – CrossFit


Warm-up (No Measure)

3 Rounds

10m Cocky Walk

20 Calf pumps

20 Hollow Rocks

20 Superman Rocks

100m Jog

Fitness & Performance

Michael (Time)

3 Rounds for time of:

800m Run

50 Back Extensions

50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
To learn more about Michael click here


Power Snatch from blocks just above knee (63%x3, 70%x3, 78%x2, 70%x3, 77%x2, 82%x2)

set block height so barbell is at just above knee height with plates on and in set up position

Back Squat ( 60%x6, 68%x6, 75%x2(sets)x4, 80%x2(sets)x4)

Leave a Reply

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

You are commenting using your 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: