Thursday 090818

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

(1st Round PVC)

3 Hang Pulls

3 Hang High Pulls

3 Hang Muscle Snatch

3 Snatch Push Jerks

3 Hang Power Snatch

3 Power Snatch

100m Jog

Fitness & Performance

Power Snatch (3-3-3-3-3)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12mins

12 Burpee Box Jump Overs 24″/20″

24 Wall Balls 20#/14#

Extra Credit

STR: Metcon (Weight)

3 Rounds

50m Heavy Farmers Carry

50m Heavy Yoke Carry
Score is combined heaviest carry of Farmers Carry and Yoke.

Unbroken lengths

SKILL: Metcon (No Measure)

10 minutes of Handstand Walk practice

Weightlifting

Power Snatch (60%x3, 65%x3, 70%x3, 75%x2, 80%x2(sets)x2)

Split Jerk (65%x3, 70%x3, 75%x3(sets)x3)

Front Squat (60%x2, 65%x2, 70%x2, 75%x2, 80%x3(sets)x2)

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