Wednesday 030719

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

5 Rounds

5 Good Mornings

5 Back Squats

5 Press

-then-

3 Rounds

5 Windmills

100m Jog

Class

CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)

5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#
Rest 5 minutes and repeat

CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)

5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#

Weightlifting

Aerobic Conditioning

AC: Metcon (Time)

40-33-27

Cal Row

Cal Bike

Cal Runner

Weightlifting

Muscle Snatch + 2 Snatch Balance

Take to heaviest Muscle Snatch

Overhead Squat (80% x 1, 65% 2-2)

Power Clean + Push Jerk (1-1-1-1)

80% of Power Clean

WL: Metcon (Time)

3 rounds:

10 Sandbag Turkish Get-Ups (bag on shoulder) 30% BW

20 Kipping Pull Ups

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