Saturday 010918

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)

400m Jog

2 Rounds

10 Good Mornings

10 Hollow Rocks

10 V-ups

10s Hollow Hold

Fitness & Performance

343 (Time)

For Time:

100 Deadlifts 60kg/40kg

100 Power Cleans 40kg/30kg

100 Ground-to-Overheads 30kg/25kg

43 Burpees

*Partner variation will start with a 1km Sandbag Carry, then split reps as needed

Extra Credit

COND: 2011 Regionals event 2 (Time)

Row 2km

50 one legged squats

30 Hang power cleans 100/60kg

17 minute time cap

Weightlifting

WL: Snatch

Snatch 70%x2, 72%x2, 76%x1, 80%x1, 84%x1, 88%x1, 92%x2(sets)x1, 4 attempts at heavy singles.

Weightlifting

WL: Clean & Jerk

Clean and Jerk 65%x2, 70%x2, 75%x1, 80%x1, 85%x1, 89%x2(sets)x1, 4 attempts at a heavy single

343 (Time)

Partner Option

“Buy In”

1km Sandbag Run

100 Deadlifts (145#/115#)

100 Power Cleans (95#/65#)

100 Ground To Overhead (65#/35#)

43 Burpees

Build your barbell starting with lightest weight needed (65#/35#) for ease of lowering weights between each movement.

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