Tuesday 221019

CrossFit CrossAxed – CrossFit

Warm-up

Snatch BMU Warm Up (No Measure)

4 Rounds

5 Scap retractions into 5 kip swings

10 Dislocates

10 OH Squats

10 Duck Walk steps with stick overhead

run 100m
Increase kip swings to pull ups as you go through rounds

Class

Metcon (Time)

We will be working on both the Snatch and Bar Muscle Up today. As always there will be suitable variations for and progressions to work on.

6 Rounds for time

5 Squat Snatch 70Kg/45Kg

5 Bar Muscle Up

Aerobic Conditioning

Tabata Ski-Erg (Calories)

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Unit for the Ski is “calories”.

Gymnastics

Handstand Walk Practice

Spend 20 minutes working HS walk drills or practice. Use the class drills from the last couple of weeks.

Around the world on the boxes

Wall Walks

Holds

Shoulder touches

Partner aided walks

or an EMOM of a challenging but achievable distance

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