Monday 230718

CrossFit CrossAxed – CrossFit

Warm-up

Warm Up (No Measure)

RD 1

5 x 10sec tempo Air Squats (5s down, 5s Up)

10 Russian Kettlebells Swings

150m Run

RD 2

5 x 10sec tempo Barbell Back Squats (5s down, 5s Up)

10 Russian Kettlebells Swings

150m Run

RD 3

5 x 10sec tempo Back Squats 40/30kg (5s down, 5s Up)

10 Kettlebells Swings

150m Run

Fitness & Performance

Metcon (AMRAP – Reps)

AMRAP 7

70/50 Cal Bike (if needed sub wall balls in 100 for everyone)

Max Effort Clean and Jerk 60/40kg

Rest 3 minutes

AMRAP 6

800m Run

Max Effort Power Snatches 52.5/35kg

Rest 3 Minutes

AMRAP 5

Row 55/45Cal

Max Effort Thruster 42.5/30kg
One more day of limited coaches guys thanks for being patient with us. Please listen carefully on this one as it is going to take some good logistics especially if there are more then 15 per class, you might start with the last AMRAP thats ok, its not about the order rather the 3 sets of work. Score is reps on lifts only.

Weightlifting

WL: Snatch from blocks (just above knee) (3-2-1-3-2-1-3)

72%x3, 78%x2, 84%x1, 74%x3, 82%x2, 90%x1, 80%x3

WL: Front Squat ( 60%x3, 70%x3, 80%x3(sets)x3 )

WL: Clean Pull (70%x3, 80%x3, 90%x2(sets)x3)

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