Wednesday 020119

CrossFit CrossAxed – CrossFit


Warm-up (No Measure)

3 Rounds

100m Jog

5m Bear Crawl

10 Sit-ups

15 Squats

Fitness & Performance

Clean and Jerk (Build up to a heavy single for the day)

This isn’t a day to max out. It is a day to get lots of perfect reps in while slowly building through weight.

Guide to building up today:

5-10 Reps with empty bar

3-6 Reps (singles) at 30%

3-5 Reps at 45%

2-4 Reps at 55%

2-4 Reps at 65%

2-4 Reps at 75%

2-3 Reps at 85%

1-2 Reps at 90%

1-2 Reps at 95%

There should be no failing today!!

Metcon (Time)


Double Under


Burpee Box Jump Over 24″/20″

Extra Credit

STR: Front Rack Lunge (12-12-12-12)

COND: Metcon (AMRAP – Rounds)

EMOM x 20

Odd – 200m Run

Even – 15 Cal Echo Bike

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