Tuesday 270819

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Lat Stretch

-then-

3 Rounds

10 Iron Cross Rotations

5 Front Squats

100m Row/Ski

Class

Clean and Jerk Complex (1-1-1-1-1-1-1-1-1-1)

1 Clean

1 Front Squat

1 Split Jerk

Metcon (AMRAP – Reps)

AMRAP 4mins

1-2-3-4-5-6-7-etc…

Squat Clean 50kg/35kg

Burpee over Bar

-Rest 2mins-

AMRAP 4mins

1-2-3-4-5-6-7-etc…

Squat Clean 50kg/35kg

Burpee over Bar
Continue AMRAP #2 from where you finished previously

Weightlifting

WL: Clean Pull (3×3 at 100%)

WL: Clean Deadlift (3×3 at 108%)

WL: Back Squat (3×5 at 80%)

Metabolic Conditioning

MC: Metcon (Time)

3 Rounds

400m Run

3 Rope Climbs

MC: Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

MC: Metcon (AMRAP – Rounds)

AMRAP 10mins

Max L-sit Hold

5 Ring Dips

30s Active Hang

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