Wednesday 170719

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Couch Stretch

-then-

3 Rounds

5 Lunges (each side)

5 Wall Balls

10 Iron Cross Rotations

100m Jog

Class

Metcon (Time)

For Time:

50 KB Overhead Lunges 24kg/16kg

50 Wall Balls 20#/14#

50 Box Jumps 24″/20″

50 Burpees

25 KB OH Lunges 24kg/16kg

25 Wall Balls 20#/14#

25 Box Jumps 24″/20″

25 Burpees

Weightlifting

WL: Back Squat (5-5-5 at 81%)

WL: Power Snatch + Snatch (2 Sets at 50%, 2 Sets at 55%, 3 Sets at 60%)

WL: Clean Pull (3-3-3 at 97%)

WL: Clean Deadlift (3-3-3 at 105%)

WL: Weighted GHD Sit-up (10-10-10)

Metabolic Conditioning

MC: Metcon (Time)

For Time:

4 Legless Rope Climbs

12 Rope Climbs

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