Friday 140918

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

10 PVC Dislocates

5 Hang Muscle Snatch (controlled)

5 Snatch Press

5 Overhead Squat

100m Jog
Use a barbell for round 2 and 3 if possible.

Fitness & Performance

Snatch Complex (1-1-1-1-1-1-1-1-1-1)

1 Power Snatch

1 Hang Snatch (squat)

1 Pause Overhead Squat (3 seconds)

Metcon (Time)

7 Rounds

12 DB Snatch 22.5kg/15kg

200m Sprint

Extra Credit

COND: Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars

10 Dumbbell Hang C&J 50/35 lb

14/12-Cal Row

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