Saturday 110818

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

400m Jog

2 Rounds

(1st with PVC Pipe)

15 Good Mornings

10 Overhead Squats

5 Burpees

Fitness & Performance

Nukes (3 Rounds for reps)

8 minutes to complete:

1-mile run

Max Reps Deadlifts, 315#

Then, 10 minutes to complete:

1-mile run

Max Reps Power Cleans, 225#

Then, 12 minutes to complete:

1-mile run

Max Reps Overhead Squats, 135#
In honor of U.S. Marine Corps Capt. Matthew “Nukes” Manoukian, 29, of Los Altos Hills, Calif., died Aug. 10, 2012
To learn more about Nukes click here
If completing as a partnership:

– Complete the runs as a relay (e.g. 8x200m, 4 each)

– Only one working at a time through the barbell reps

Extra Credit

COND: Metcon (Time)

50-35-20

Assault Bike Calories

Burpees

Weightlifting

Snatch (65%x3, 70%x2, 74%x2, 78%x2, 82%x1, 86%x2(sets)x2)

Clean and Jerk (65%x2, 70%x2, 75%x2, 80%x1, 85%x3(sets)x1)

Snatch High Pull (65%x3, 70%x3, 75%x3(sets)x3)

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