Monday 300718

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

5 Rounds

3 Strict Pull-ups

6 Push-ups

9 Air Squats

100m Jog

Fitness & Performance

Clean Pull (3-3-3-3-3)

Metcon (Time)

5 Rounds

4 Squat Cleans 100kg/70kg

16 Toes to Bar

Extra Credit

STR: Seated Barbell Press (12-12-12-12)

COND: Metcon (Time)

For Time:

75 Hip Extensions

400m Run

Rest 1 minute

50 Hip Extensions

200m Run

Weightlifting

Snatch from blocks (just above knee)

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

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

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

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