Wednesday 010818

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

60s Active Pigeon Stretch

2 Rounds

10 Back Squats

20 Lunges

Fitness & Performance

Metcon (Weight)

Every 2 minutes for 10 minutes (5 sets)

2 Back Squats

Sprint #2 (Time)

For Time:

15 Cal Row

30 Hang Power Snatches 40kg/30kg

60 Box Jump Overs 24″/20″

Extra Credit

SKILL: Metcon (AMRAP – Reps)

10 minutes of Pistol Practice

Complete a 10 min EMOM choosing your own rep range

Metcon (Time)

For Time:

200m Bear Crawl

30 Shoulder to Overhead 60kg/40kg

80 Double Unders

Weightlifting

Power Clean + Power Jerk (66%x3, 72%x2, 76%x1, 80%x1, 84%x3(sets)x1)

Snatch Balance (40%x3, 50%x3, 55%x2(sets)x3 )

Bent Over Row (3 x 8)

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