Saturday 180818

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

200m Jog

5 DB Press each side

10 Box Step Overs

5 DB Press each side

Fitness & Performance

Metcon (AMRAP – Reps)

AMRAP 25mins

“In Partners”

50 DB Push Press

200m Run

50 DB Step Overs 24″/20″

200m Run

50 DB Snatch

200m Run

*Sandbag must be kept off the ground for the 25mins
DB Weights – 22.5kg/15kg

Run = 1 rep

Extra Credit

COND: Metcon (Time)

For time:

50 handstand push-ups

50 toes-to-bars

50-cal. Assault Bike

50 dumbbell box step-overs

50-ft. right-arm dumbbell overhead lunge

50-ft. left-arm dumbbell overhead lunge
M 70-lb. dumbbells, 24-in. box, 17-min. time cap

F 50-lb. dumbbells, 20-in. box, 22-min. time cap

70lb = 32.5kg

50lb = 22.5kg

Weightlifting

Snatch (70%x3, 75%x2, 80%x2, 84%x1, 88%x3(sets)x1)

Clean and Jerk (63%x2, 68%x2, 73%x2, 78%x1, 83%x1, 87%x2(sets)x1)

Snatch High Pull (70%x3, 75%x2(sets)x3, 80%x2(sets)x3)

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