Thursday 190718

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

5mins of Run/Row/Ride

2 Rounds

10 Walking Lunges

10 Single Arm DB Press

30s Sampson Stretch

Fitness & Performance

Metcon (Time)

For Time:

600m Row

50 Handstand Push-ups

40 KB Swings 32/24

30 Burpees

20 Single Arm KB OHS

10 Muscle-ups

*15min Cap
MU’s will be scaled to Turkish Get-Ups

Extra Credit

STR: Metcon (Weight)

5 Sets:

5 Weighted Pull-ups

5 Heavy Back Squats

Rest 2mins

Skill: Metcon (No Measure)

Spend 10 minutes practising handstand holds and walks

COND: Metcon (Time)

For Time:

50 Cal Row

50 Cal Bike

50 Cal Ski

Weightlifting

Split Jerk (4, 4, 2, 2, 2, 2)

64%x4, 68%x4, 72%x2, 76%x2, 80%x2(sets)x2

Back Squat (3, 3, 3, 3, 3, 3, 3)

60%x3, 66%x3, 71%x3, 76%x3, 81%x3, 86%x2(sets)x3

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