Saturday 180120

CrossFit Carina, CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds of:

10 DB Deadlifts (5 each side)

10 DB Hang Power Cleans (5 each side)

5 Goblet Squats

Class

Front Squat (5-5-5)

5RM, 5 @ 95%, 5 @ 90%

Metcon (Time)

For time:

42-30-18

Dumbbell Snatch 22.5/15kg

Dumbbell Squat 22.5/15kg
Single DB, hold anywhere

Aerobic Conditioning

AC: Metcon (Distance)

For distance:

Swim 30 minutes

Gymnastics

Metcon (No Measure)

Unbroken Muscle Up Sets

2-4-6-8-10-8-6-4-2
Pick your max set which should be about 80% of your best set ever and use as your peak set, work back from there ie

1-2-3-4-5-4-3-2-1

Use the same rep scheme with transitions if you don’t have Muscle Ups

Weightlifting

WL: Snatch ( 3-3)

3RM, 3 @ 90%

WL: Clean and Jerk (3+1 – 3+1)

Heavy 3+1, 3 + 1 @ 90%

WL: Good Mornings (8-8-8)

8RM, 8 @ 95%, 8 @ 90%

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