CrossFit CrossAxed – CrossFit
Warm-up
Warm-up (No Measure)
4 Rounds
10 Iron Cross Rotations
10 Steering Wheels
5 DB Press (each side)
100m Row/Ski/Bike
Workout
Bench Press (1×3)
Build To A Heavy Triple
Bench Press (1×2)
Build To A Heavy Double
Bench Press (1×1)
Build To A Heavy Single
Metcon (AMRAP – Rounds and Reps)
AMRAP 9mins
10 Dumbbell Snatch
10 Dumbbell Thrusters
10 Dumbbell Clean and Jerk
(22.5/15 kg)
Extra Credit
STR: Front Squat (3×8 at 65%)
COND: Metcon (Time)
2 Rounds
200m Run
15 Clean and Jerk 40kg/30kg
200m Run
15 Snatches 40kg/30kg
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Posted on April 2, 2019 by robnoy
Wednesday 030419
CrossFit CrossAxed – CrossFit
Warm-up
Warm-up (No Measure)
4 Rounds
10 Iron Cross Rotations
10 Steering Wheels
5 DB Press (each side)
100m Row/Ski/Bike
Workout
Bench Press (1×3)
Build To A Heavy Triple
Bench Press (1×2)
Build To A Heavy Double
Bench Press (1×1)
Build To A Heavy Single
Metcon (AMRAP – Rounds and Reps)
AMRAP 9mins
10 Dumbbell Snatch
10 Dumbbell Thrusters
10 Dumbbell Clean and Jerk
(22.5/15 kg)
Extra Credit
STR: Front Squat (3×8 at 65%)
COND: Metcon (Time)
2 Rounds
200m Run
15 Clean and Jerk 40kg/30kg
200m Run
15 Snatches 40kg/30kg
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Category: WOD