Saturday 060719

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

-then-

10 Air Squats

10 Back Squats

10 Front Squats

10 Overhead Squats

100 Single Skips

Class

Metcon (Time)

For Time:

1000m Run

30 Back Squats 60kg/40kg

15 Pull-ups

800m Run

30 Front Squats 60kg/40kg

15 Chest to Bar Pull-ups

400m Run

30 Overhead Squats 60kg/40kg

15 Bar Muscle-ups

200m Run

Weightlifting

Split Jerk (1-1-1-1)

Heavy single then 3 x 1 @ 80% of the single

Snatch (1-1-1)

2 position snatch, just off floor and mid thigh. Pause just of floor then at mid thigh then complete the snatch. all @ 60% of 1 rm

Clean (1-1-1)

2 position snatch, just off floor and mid thigh. Pause just of floor then at mid thigh then complete the snatch. all @ 60% of 1 rm

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