Monday 030918

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)

3 Rounds

20 Calf Pumps

10 Good Mornings

10 Spiderman Lunges

10 Mountain Climbers

100m Jog

Fitness & Performance

3 Position Power Clean (6 Sets Bulding Slowly)

1 Rep from High Hang

1 Rep from Hang

1 Rep From 3 Inches below the knee

Metcon (Time)

For Time:

100 Double Unders

12 Power Cleans 85kg/55kg

100 Double Unders

9 Power Cleans 85kg/55kg

100 Double Unders

6 Power Cleans 85kg/55kg
Please scale the double under reps down so you can complete the workout in the 10 minute cap.

Extra Credit

STR: Back Squat (20-10-5-10-20)

Have Exactly 2 minutes rest between sets.

COND: Metcon (10 Rounds for time)

Rowing

10 x 100m Sprints

Rest 30s

Weightlifting

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