Wednesday 061119

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

8/6 Cal Bike/Ski/Row

10 Wall Ball Squats

10 Banded Good Mornings

10m Overhead Kettle Bell Walk

Class

Metcon (AMRAP – Reps)

3 x 4 minute AMRAPS with 4 minutes rest

21-15-9

Cal Row

Wall Ball 20#/14#

21-15-9

Cal Bike

Kettle Bell Swing 32kg/24kg

21-15-9

Cal Ski

Power Snatch 40kg/30kg
Female Calories – 18-12-6

Weightlifting

WL: Metcon (Weight)

4 sets (2 x 4)

2 Power Cleans into 4 Front Squats

(Do 2 power cleans then straight into 4 squats at clean weight)

Aerobic Conditioning

: Metcon (AMRAP – Rounds)

With a Partner

10 minute AMRAP

5 Sandbag Cleans

100m Farmers Carry with Kettle Bell 32Kg/24kg

Both working at the same time, one does cleans while the other does the carries then switch. Go solo if you can’t find a buddy

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: