Saturday 150220

CrossFit Carina, CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic coach led warm up and WOD prep

Class

Lane (Time)

For Time (with a Partner)

800m Med Ball Run (20/14 lb)

28 Snatches (135/95 lb)

39 Burpee Box Jump-Overs (24/20 in)

84 Wall Ball Shots (20/14 lb)

800m Med Ball Run (20/14 lb)

84 Wall Ball Shots (20/14 lb)

39 Burpee Box Jump-Overs (24/20 in)

28 Clean-and-Jerks (135/95 lb)

800m Medicine Ball Run (20/14 lb)

40 minute cap

Aerobic Conditioning

AC: Metcon (Time)

Swim

50m-100m-150m-200m-150m-100m-50m

Work:Rest 1:1

Weightlifting

WL: Snatch (1)

Heavy Single

WL: Clean and Jerk (1)

Heavy Single

WL: Front Squat (2-2-2)

Heavy 2, 2 @ 95%, 2 @ 90%

WL: Stiff Legged Deadlift SLDL (5-5-5)

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

Metcon (AMRAP – Rounds and Reps)

Challenge WOD

AMRAP (with a Partner) in 30 minutes

50 Burpees

400 meter Run

50 Kettlebell Swings (24/16 kg)

400 meter Run

50 Partner Wall Balls 20/15#

400 meter Run

50 Clean and Jerk 60/40kg

400 meter Run
Run is tethered.

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