Monday 121118

Announcements

Semper Paratus Teams 2019 is live. Grab a team and register asap so you do not miss out.

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3-5 Rounds

30s Sampson Stretch

10 Iron Cross Rotations

5 Presses

5 Front Squats

100m Jog

Fitness & Performance

W1: Metcon (Weight)

EMOM x10

Odd: 5 Clean and Jerks (TnG)

Even: 10 Bar Facing Burpees
Rest 5 minutes after Workout 1 before starting Workout 2

W2: Metcon (Time)

5 Rounds for Time:

5 Clean and Jerks

10 Bar Facing Burpees

Extra Credit

STR: Back Squat (2×2 at 100%)

SKILL: Metcon (No Measure)

Mobility:

Lizard Stretch

Twisted Lizard Stretch
3 minutes on each side. Complete both on one side before swapping

COND: Metcon (Weight)

EMOM x 20

3 Power Cleans

6 Wall Balls

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: