CrossFit CrossAxed – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
10 Scap Retractions
10 Bar Taps
10 Barbell Good Mornings
5m Bear Crawl
100m Row/Jog
Fitness & Performance
Metcon (AMRAP – Reps)
AMRAP 12mins
Ascending Ladder
3-6-9-12-15-etc…
Power Cleans 35kg/25kg
Pull-ups
500m Row (Time)
Max Effort 500m Row
Extra Credit
STR: Hang Power Snatch (10-8-6-4-2)
Sets must be performed unbroken.
You must break between sets.
Perform as fast as possible.
COND: Metcon (5 Rounds for time)
Rowing
5 x 200m at 500m pace
60 seconds rest between efforts
Weightlifting
Split Jerk (60%x3, 68%x2, 73%x2, 78%x2, 83%x2(sets)x2)
Back Squat (60%x3, 70%x2, 76%x2, 80%x2, 84%x2, 88%x2(sets)x2)
Push Press (60%x5, 70%x4, 74%x3, 78%x2(sets)x3)
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Posted on July 25, 2018 by robnoy
Thursday 260718
CrossFit CrossAxed – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
10 Scap Retractions
10 Bar Taps
10 Barbell Good Mornings
5m Bear Crawl
100m Row/Jog
Fitness & Performance
Metcon (AMRAP – Reps)
AMRAP 12mins
Ascending Ladder
3-6-9-12-15-etc…
Power Cleans 35kg/25kg
Pull-ups
500m Row (Time)
Max Effort 500m Row
Extra Credit
STR: Hang Power Snatch (10-8-6-4-2)
Sets must be performed unbroken.
You must break between sets.
Perform as fast as possible.
COND: Metcon (5 Rounds for time)
Rowing
5 x 200m at 500m pace
60 seconds rest between efforts
Weightlifting
Split Jerk (60%x3, 68%x2, 73%x2, 78%x2, 83%x2(sets)x2)
Back Squat (60%x3, 70%x2, 76%x2, 80%x2, 84%x2, 88%x2(sets)x2)
Push Press (60%x5, 70%x4, 74%x3, 78%x2(sets)x3)
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Category: WOD