Wednesday 231019

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

12/9 Cal Ski or Bike

10 Squats

5 Barbell Press

100m Jog

Class

Back Squat (7 x 3 )

EMOM x 7 Minutes – Complete 3 Reps at 65%

Metcon (Time)

For Time

50 Medince-Ball Cleans 20lb/14lb

25 Push Jerks 70kg/47.5kg

50 Medicine-Ball Cleans 20lb/14lb

Weightlifting

WL: Power Clean (5-5-5)

Not touch and go, sharp crisp reps, resetting each time

Aerobic Conditioning

AC: Metcon (5 Rounds for time)

Running

5 x 400m Efforts
In partners or 3’s

Run 5 x 400m intervals on assault runner or outside.

Use your partner as your rest.

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