Thursday 300818

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)

5 mins Row-Ride-Run

-Then-

2 Rounds

30s Sampson Stretch

10 PVC Around The World

5 Barbell Press

Fitness & Performance

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Clean and Jerk 42.5kg/30kg

Bar Facing Burpee

25 Double Unders

Extra Credit

COND: Metcon (Time)

5 Rounds

250m Row

10 Pull-ups
Try to choose an option where you can go unbroken on your pull-ups.

Weightlifting

Power Snatch (2,2,2,1,1,1)

72%x2, 78%x2, 83%x2, 88%x3(sets)x1

Power Clean (2,2,2,1,1,1)

72%x2, 78%x2, 83%x2, 88%x3(sets)x1

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