Saturday 040818

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

400m Jog

2 Rounds

10 Push Press

10 Step-ups

Fitness & Performance

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
Super tough and repetitive workout. To scale try 2 x 8 minute AMRAP with a 4 minute rest between.

Extra Credit

COND: Metcon (Time)

For Time:

150 Wall Balls 20#/14#

*Every time you break perform a 400m run.

Weightlifting

Snatch (65×2, 70%x2, 75%x2, 79%x2, 83%x2, 87%x2 )

Clean and Jerk (65%x2, 70%x2, 75%x2, 80%x1, 84%x1, 88%x2(sets)x1)

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

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: