Saturday 280718

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

400m Jog

10 Wall Balls

5 Burpees

10 Push Press

5 Burpees

Fitness & Performance

Moose (Time)

For Time

1,000 meter Row

Then 10 Rounds of:

7 Bar Facing Burpees

3 Thrusters (95/65 lb)

Then,

1,200 meter Med Ball Run (20/14 lb)

Extra Credit

Luce (Time)

With a 20# Vest

3 Rounds for time of:

1000m Run

10 Muscle-ups

100 Squats
In honor of Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, died August 2, 2009
To learn more about Luce click here

Weightlifting

Snatch (%66×3, 72%x3, 76%x2, 80%x2(sets)x2, 84%x2(sets) )

Clean and Jerk (60%x3, 70%x2, 76%x2, 80%x1, 84%x3(sets)x1. )

Snatch Pull (70%x4, 80%x4, 87%x3(sets)x3)

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