Tuesday 011019

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

5 PVC Dislocates

5 Dumbbell Press

5 PVC Dislocates

5 Dumbbell Press

100m Jog

Class

Snatch Complex (1-1-1-1-1-1-1-1-1-1)

1 Hang Power Snatch

1 Hang Squat Snatch

2 Overhead Squats

Metcon (Time)

4 Rounds

12 Dumbbell Snatch 22.5kg/15kg

12 Dumbbell Overhead Squats 22.5kg/15kg

12 Box Jump Overs 30″/24″
For Dumbbell Work:

6 Right Hand/6 Left Hand

Weightlifting

WL: Power Snatch (6×1 at 80% of Monday)

WL: Power Clean + Push Jerk (5×1 at 80% of Monday)

Aerobic Conditioning

AC: Metcon (5 Rounds for time)

5 Rounds

1:1 with a Partner

400m Run

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