Wednesday 220818

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

20 Calf Pumps

10 Good Mornings

5 Knee Raises

100m Run/Row

Fitness & Performance

Metcon (AMRAP – Rounds and Reps)

AMRAP 10mins

15 Toes to Bar

5 Power Cleans 100kg/60kg

At 12min Mark

1000m Run

1000m Run (Time)

Extra Credit

STR: Back Squat (10-10-10)

*3 sets building heavy

COND: Metcon (Distance)

AMRAP 5mins

Handstand Walk

Rest 3mins

AMRAP 4mins

Max time spent in a L-sit Hold

Weightlifting

Clean and Jerk (65%x2, 73%x2, 80%x2, 85%x3(sets)x2)

Snatch Push Press + Overhead Squat (60%x2+1, 65%x2+1, 70%x2+1)

Bent Over Row (8-8-8)

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