Monday 270818

Announcements

In house competition day on September 29th
7am-2pm
Teams of 2, mixed or same sex
RXD and Scaled
Ask a coach for details

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds

30s Chest Stretch

5 Barbell Press

5 Front Squat

5 Inch Worms

100m Jog

Fitness

FIT: Metcon (Time)

5 Rounds

9 Power Clean

6 Front Squat

3 Jerks

12 Pull-ups

Rest 90s

Weights – 60kg/40kg

Performance

PERF: Macho Man (AMRAP – Rounds)

Every Minute for 20mins

3 Power Cleans

3 Front Squats

3 Push jerks

Weights – 85kg/60kg

Extra Credit

STR: Deadlift (10-10-10)

*3 Heavy Sets Building

COND: Metcon (Time)

3 Rounds

400m Run

20/15 Cal Assault Bike

Weightlifting

Snatch (3,2,1,3,2,1,3)

72%x3, 78%x2, 84%x1, 76%x3, 82%x2, 88%x1, 80%x3

Front Squat (2,2,2,2,2,2)

65%x2, 74%x2, 83%x2, 88%x3(sets)x2.

Clean Pull (3,3,3,3)

75%x3, 83%x3, 93%x2(sets)x3

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