CrossFit CrossAxed – CrossFit
Warm-up
Warm-up (No Measure)
1 minute Hamstring Stretch
-then-
3 Rounds
100m Row
10m Bear Crawl
5 Front Squats
Fitness & Performance
Front Squat (1 Rep Max)
Metcon (AMRAP – Reps)
Complete AMRAP in 11 minutes of:
3 Thrusters
3 Burpees Over Obstacle
6 Thrusters
6 Burpees Over Obstacle
9 Thrusters
9 Burpees Over Obstacle
12 Thrusters
12 Burpees Over Obstacle
15 Thrusters
15 Burpees Over Obstacle
18 Thrusters
18Burpees Over Obstacle
21 Thrusters
21 Burpees Over Obstacle
Etc…
40kg/30kg
Extra Credit
STR: Metcon (No Measure)
5 Sets
60s Dead Ball Bearhug 75kg/55kg
25 Russian KB Swings 40kg/32kg
COND: Metcon (2 Rounds for time)
2 Sets
50 Cal Bike Sprint
Rest 3 minutes
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Posted on February 5, 2019 by robnoy
Wednesday 060219
CrossFit CrossAxed – CrossFit
Warm-up
Warm-up (No Measure)
1 minute Hamstring Stretch
-then-
3 Rounds
100m Row
10m Bear Crawl
5 Front Squats
Fitness & Performance
Front Squat (1 Rep Max)
Metcon (AMRAP – Reps)
Complete AMRAP in 11 minutes of:
3 Thrusters
3 Burpees Over Obstacle
6 Thrusters
6 Burpees Over Obstacle
9 Thrusters
9 Burpees Over Obstacle
12 Thrusters
12 Burpees Over Obstacle
15 Thrusters
15 Burpees Over Obstacle
18 Thrusters
18Burpees Over Obstacle
21 Thrusters
21 Burpees Over Obstacle
Etc…
40kg/30kg
Extra Credit
STR: Metcon (No Measure)
5 Sets
60s Dead Ball Bearhug 75kg/55kg
25 Russian KB Swings 40kg/32kg
COND: Metcon (2 Rounds for time)
2 Sets
50 Cal Bike Sprint
Rest 3 minutes
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Category: WOD