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
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Posted on October 7, 2019 by robnoy
Tuesday 081019
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
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Like this:
Related
Category: WOD