Monday 130818

Announcements

Body composition scans are on this Saturday, check your emails for link to book or ask a coach for more information.

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

100m Jog

5 Press

10 Spiderman Lunges

15 Push-up Shoulder Taps

Fitness & Performance

Push Press (2-2-2-2-2)

Fitness

FIT: Metcon (Time)

5 Rounds

4 Power Cleans 60kg/40kg

8 Push Jerks 60kg/40kg

12 GHD Sit-ups

Performance

Mr. Perfect (Time)

10-8-6-4-2

Parallette HSPU

2-4-6-8-10

Power Clean 102.5/70

Extra Credit

SKILL: Metcon (No Measure)

5 Sets

10m Dung Beetle Push

Max L-sit Hold

5 Broad Jumps

COND: Chefs Special (Time)

5 Rounds

21 Cal Row

15 Burpees

Weightlifting

Snatch (68%x3, 74%x2, 80%x1, 70%x3, 77%x2, 82%x1, 72%x3)

Back Squat (60%x2, 70%x2, 80%x2, 84%x4(sets)x4)

Clean Pull (70%x3, 80%x3, 85%x2(sets)x3)

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