Wednesday 180718

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

As a group:

Squat clean warm-up

Then

3 Rounds

5 Squat Cleans

5 Overhead Squats

5 Floor Press

Fitness & Performance

The Other Total (Total Weight)

Clean (1 Rep Max)
Bench Press (1 Rep Max)
Overhead Squat (1 Rep Max)

Extra Credit

SKILL: Metcon (Weight)

5 Sets:

30 Hollow Rocks

10 Bottoms Up KB Press (each side in a lunge position)

COND: Metcon (Time)

4 x 750m Row (each for time)

Rest 90s Between Each Effort
Record your slowest time and note the other times in the comment section.

Weightlifting

Power Clean + Power Jerk (3,3,3,2,2,2)

60%x3, 65%x2(sets)x3, 70%x2, 75%x2(sets)x2.

Snatch Balance (5,5,5,5)

35%x5, 40%x5, 45%x5, 50%x5

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