Wednesday 250718

CrossFit CrossAxed – CrossFit

Warm-up

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

Weightlifting

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

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: