Monday 200818

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

5 Rounds

10s Assault Bike Sprint

5 Med Ball Squats

5 Barbell Press

100m Jog

Fitness & Performance

Metcon (AMRAP – Reps)

5 Rounds

“45 second Stations”

Wall Balls 20#/14#

Assault Bike Calories

Bench Press 50kg/30kg

10m Shuttle Runs

Dumbbell Snatch 22.5kg/15kg

Extra Credit

SKILL: Metcon (No Measure)

5 Sets

5 High Box Jumps

5 Broad Jumps

30 Hollow Rocks

COND: Metcon (Time)

For Time:

400m Run

75 Dumbbell Hang Clean and Jerk 22.5kg/15kg

400m Run

Weightlifting

Snatch (70%x3, 76%x2, 82%x1)

Front Squat (60%x2, 70%x2, 80%x2, 85%x3(sets)x2)

Clean Pull (70%x3, 80%x3, 90%x2(sets)x3)

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