Announcements

Thursday 10th we will closed at 1:00pm for remainder of the day. 12:15pm session will be on at 12:00pm
Friday the 11th we will be closed from 8:00am to 3:00pm
Friday night games are on the 11th starting at 6:00pm sharp for 20.1

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic Class Warm Up

Duck Walks

High Knee Sprints

10 Curtsy Squats

Class

Metcon (No Measure)

20 Minutes Drilling Pistol Skills

We will be working on our:

Air Squat

Pistol with assistance on box

Pistol on box

Pistol to ball or box

Full Pistol

Metcon (Time)

24- 21-18-15-12-9-6-3

Sumo Deadlift High Pull 40kg/30kg

Pistol (Alt.)

Pull Up

Metabolic Conditioning

Metcon (Time)

3 Rounds

15m Dumbbell Overhead Lunge (7.5m Shuttle)

15m Handstand Walk (7.5m Shuttle)
This weight should be light, you have lunges tomorrow in class so very light here, scale to walking lunge with no weight if needed.

Weightlifting

Hang Power Snatch (5-5-5)

3 second pause in catch. Practice being fast and balanced, do not go up in weight unless both of these are present.

Snatch Pull (3-3-3)

100% of Snatch 1 rm