Tuesday 140818

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

5m Duck Walk

5 Inch Worms

5 Air Squats (3 second lower)

5 Air Squats

100m Row

Fitness & Performance

Metcon (AMRAP – Reps)

10 Rounds

1 minute AMRAP

25 Air Squats

Max rep clean and jerks 70kg/47.5kg

Rest 2min
Goal is to get 50+ Clean and Jerks out throughout the 10 rounds.

Scale the volume of air squats down to achieve this (and also prevent soreness).

Extra Credit

SKILL: Metcon (No Measure)

Couch Stretch

5 minutes per side

COND: Metcon (Time)

12-9-6-3

Floor Press BW

20m Bear Crawl

Weightlifting

Clean and Jerk (63%x2, 70%x2, 78%x2, 85%x3(sets)x2)

Snatch Push Press + Overhead Squat (50%x3+1, 60%x2(sets)x3+1, 60%x2(sets)x3+1)

Bent Over Row (8-8-8)

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: