Saturday 210320

CrossFit Carina, CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

Active Samson

Romanian Deadlifts

Active Spidermans

Hang Muscle Cleans

Push-up to Down Dog

Strict Press & Reach

Active Spidermans

Good Mornings

Active Samson

Elbow Rotations

Class

Metcon (AMRAP – Reps)

20 Minute AMRAP

Run 400m

5 Hang Squat Cleans 70/48kg

Max reps Strict HSPU
Score is reps of HSPU

Gymnastics

GC: Metcon (Time)

Midline

10-8-6-4-2:

Strict Pull-ups

Strict Toes to Bar

Into…

2-4-6-8-10:

Strict Handstand Push-ups

Reverse Crunches

Weightlifting

WL: Snatch (2-2-2)

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

WL: Clean and Jerk (2-2-2)

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

WL: Front Squat (2-2-2)

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

Aerobic Conditioning

Metcon (Time)

Run/Swim/Run

For Time:

1 Mile Run

800 Meter Swim

1 Mile Run

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