Wednesday 080818

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

5 Press

10 PVC Dislocates

15 Scap Retractions

100m Jog

Fitness & Performance

Metcon (AMRAP – Reps)

5 Rounds:

Max rep strict press (half body weight)

Max strict Pull-up

*1 minute rest after pull-ups

Extra Credit

STR: Overhead Squat (10-1-10-1-10-1)

COND: 5k Run (Time)

Max Effort 5k Run

Weightlifting

Clean and Jerk (60%x2, 68%x2, 75%x2, 80%x3(sets)x2)

Snatch Push Press (50%x5, 60%x2(sets)x5, 70%x5)

Bent Over Row (8-8-8)

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