Thursday 020818

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Scap Retractions

10 Knee Raises

10 Push Press

30 Skips

Fitness & Performance

Metcon (AMRAP – Rounds and Reps)

AMRAP 18mins

5 Clean and Jerks 85kg/50kg

10 Pull-ups

15 GHD Sit-ups

75 Double Unders

Extra Credit

STR: Deadlift (7 Rep Max)

No more than 3 heavy sets of 7

COND: Metcon (4 Rounds for time)

800m Run

Rest 2:00

600m Run

Rest 1:30

400m Run

Rest 1:00

200m Run

Weightlifting

Split Jerk (70%x3, 75%x2, 80%x2, 76%x3, 81%x2, 85%x2)

Back Squat (70%x2, 75%x2, 80%x2, 85%x2, 90%x1, 86%x5)

Push Press (70%x3, 77%x3, 82%x3(sets)x3)

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