Saturday 110120

CrossFit Carina, CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

100m Run

5 Muscle Cleans

10 Ring Rows

15 Air Squats

Class

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run

Aerobic Conditioning

AC: Metcon (No Measure)

Swim 500-400-300-200-100

Rest as needed

Weightlifting

WL: Snatch (3-3)

Heavy 3, 3 @ 90%

WL: Clean and Jerk (3+1 – 3+1 )

Heavy 3+1, 3 @ 90%

WL: Front Squat (5-5-5)

Heavy 5, 5 @ 95%, 5 @ 90%

WL: Good Mornings (8-8-8)

Heavy 8, 8 @ 95%, 8 @ 90%

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: