Tuesday 090719

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Lat Stretch

-then-

3 Rounds

5 Press

5 Push Press

10 Iron Cross Rotations

10 Back Flex + Ext

Class

Push Jerk (5-5-3-3-1-1)

Metcon (AMRAP – Rounds)

AMRAP 12mins

7 Clean and Jerks 70kg/50kg

14 Box Jump Overs 24″/20″

Weightlifting

WL: Snatch (1-1-1-1)

Use 75% of Snatch

WL: Snatch Pull (3-3-3)

Use 95% of Snatch

WL: Snatch Grip Deadlift (3-3-3)

Use 103% of Snatch

WL: Front Squat (5-5-5)

Use 78%

WL: Metcon (Weight)

Kettle Bell Windmill

3 Sets of 5 each side

Metabolic Conditioning

MC: Metcon (AMRAP – Rounds)

AMRAP 12mins

6 Bar Muscle-ups

12 Pull-ups

18 Toes to Bar

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