Monday 160718

CrossFit CrossAxed – CrossFit

Warm-up

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

Weightlifting

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)

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