Wednesday 290818

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

10 Spiderman Lunges

10 Jumping squats

5 Box Step-ups

100m Row (Hard)

Fitness & Performance

Front Squat

Every 2 minutes for 12 minutes (6 rounds)

5 Front Squats

Metcon (AMRAP – Rounds and Reps)

AMRAP 8mins

“800m Run Buy In”

50 Pistols

25 Box Jumps
*Scale to Lunges

Extra Credit

STR: Rack Pull (10-10-10)

*3 Heavy Sets Building

SKILL: Metcon (Weight)

5 Sets

10 Single Arm Dumbbell Overhead Walking lunges (each Side)
*Keep control and stability, not heavy

Weightlifting

Clean and Jerk (2,2,2,2,2,2)

60%x2, 65%x2, 70%x2, 75%x2, 80%x2(sets)x2

Snatch Push Press + Overhead Squat (1,1,1,1,1)

60%x1+1, 65%x1+1, 70%x1+1, 75%x1+1, 80%x1+1

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