Wednesday 250718

CrossFit CrossAxed – CrossFit


Warm-up (No Measure)

60s Sampson Stretch each side

3 Rounds

8 Squats

10 Russian KB Swings

12 Step-ups

100m Jog

Fitness & Performance

Metcon (Weight)

3-5 Rounds

30 Hollow Rocks

10 Bottoms-up KB Press (kneeling)

7 Double KB Front Squat (heavy)
Log heaviest front squat weight, eg. 2 x 16kg = 16kg

Metcon (Time)

For Time:

400m Run

40 DB Snatch

20 Toes to Bar

10 Box Overs

20 Single Arm DB Thruster

10 Toes to Bar

5 Box Overs

400m Run
DB Weight – 22.5kg/15kg

Box Height – 30″/24″

Extra Credit

STR: Metcon (Weight)

5 Supersets

50m Farmers Carry (heavy)

10 Back Rack Lunges (heavy)

COND: Metcon (Time)

In Partners

For Time:

100 GHD Sit-up

100 Cal Ski Erg


Power Clean & Power Jerk 65%x3, 70%x2, 75%x2, 80%x3(sets)x2.

Snatch Balance 40%x4, 45%x4, 50%x4, 55%x2(sets)x4, 60%x4.

Bent Over Row 3×8

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