Thursday 230120

Announcements

6 Week Challenge is live:
Book your place here https://forms.gle/UuFBMpqGVSJMeVJ77 or go to https://crossfitcrossaxed.com/6-week-challenge/ or https://www.crossfitcarina.com/6-week-challenge-2020 for more info

2 weeks until go time…..!

CrossFit Carina, CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Practice 5 stroke row starts, 3 attempts.

10m Duck Walk and 10 sec support hold in between efforts.

Class

L-Sit (Accumulate 3 Minutes )

Ring or Parallettes

Metcon (Time)

3 Rounds

1000/800m Row

Rest 4 minutes between efforts

Strength

S: Metcon (AMRAP – Rounds and Reps)

10min AMRAP

20m OH Barbell Carry 60/40kg

10 Strict HSPU

20 Hip Extension

Weightlifting

WL: Jerk Dip Squat + Jerk (3+1 – 3+1 – 3+1)

Heavy 3+1, 3+1 @ 95%, 3+1 @ 90%

WL: 1 1/4 OHS + Snatch Push Press (2+4 – 2+4 – 2+4)

Heavy 2+4, 2+4 @ 95%, 2+4 @ 90%

WL: Back Squat (3-3-3-3)

95% of Monday’s Back Squat

WL: Front Squat (3-3-3)

80% of today’s Back Squat

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