Friday 200320

CrossFit Carina, CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Partner Warm-up

Buddy 1: 1 Minute Row (Easy)

Buddy 2: 1 Minute Squats to Medicine Ball Video

Buddy 1: 45 Seconds Row (Moderate)

Buddy 2: 45 Seconds Sit Ups

Buddy 1: 30 Seconds Row (Faster)

Buddy 2: 30 Seconds Squats with Medicine Ball

Swap Stations with Buddy After Allotted Time So You Complete Both Movements

Dumbbell Warm-up & Stretch

20 Seconds:

Single Arm Dumbbell Overhead Hold (Each Side)

Inchworm to Push-ups

Single Arm Dumbbell Strict Press (Each Side)

Inchworm to Push-ups

Single Arm Dumbbell Push Press (Each Side)

Class

“Power Wash” (Time)

Every 10 Minutes x 2 Rounds:

1,000/800 Meter Row

30 Dumbbell Power Snatches 22.5/15kg

50 Wallballs (20/14)

Strength

S: Metcon (Time)

Body Armor

3 Giant Sets:

9 Single Legged Landmine Romanian Deadlifts (Each Side)

15 Double Dumbbell Bench Press

21 Banded Pull Throughs

Rest 2 Minutes Between Sets

Weightlifting

WL: Pause Jerk + Jerk (1+1+1 – 1+1+1 – 1+1+1)

Max 1+1+1, 1+1+1 @ 95%, 1+1+1 @ 90%

WL: Mid-hang Power Clean (3-3-3)

3 RM, 3 @ 95%, 3 @ 90%

WL: Snatch Balance (2-2-2)

2 RM, 2 @ 95%, 2 @ 90%

WL: Mid-Hang Clean High-Pull (flat-footed) (3-3-3-3-3-3)

Add weight from last week

WL: Back Squat (3-3-3)

90% (of Tuesday’s FS wt)

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