Monday 230320

CrossFit Carina, CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds Each

PVC Pass Throughs

PVC Overhead Squats

Down Dog

PVC Pass Throughs

PVC Overhead Squats

Up Dog

PVC Pass Throughs

PVC Overhead Squats

Push-up to Down Dog

Get More Narrow with Each Set on PVC

Barbell Warm-up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Class

“Spice Girl” (Time)

For Time:

21 Power Snatches 43/30kg

5 Rounds of “”Cindy””

21 Overhead Squats 43/30kg

5 Rounds of “”Cindy””

21 Squat Snatches 43/30kg

RX +

For Time:

21 Power Snatches 52/38kg

5 Rounds of “Mary”

21 Overhead Squats 52/38kg

5 Rounds of “Chest to Bar Cindy”

21 Squat Snatches 52/38kg

Home Gym Option

Metcon (Time)

3 Rounds:

800m Run

30 Single Arm Alternating DB Snatches 22.5/15kg

30 Goblet Squats 22.5/15kg

Home Gym Option ( No Equipment )

Metcon (Time)

All bodyweight version:

3 Rounds:

800m Run

50 Sit-Ups

50 Air Squats

Strength

S: Metcon (Time)

3 Giant Sets:

20 Kneeling Arnold Press with Band Row (10 Each Side)

15 Weighted Hollow Rocks

10 Strict Pull-ups

Rest 2 Minutes Between Sets

Aerobic Conditioning

AC: Metcon (Time)

5 Rounds:

100 Meter Swim

Rest 2 Minutes Between Efforts

Weightlifting

WL: Clean from blocks above knee (2-2-2)

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

WL: Clean Pull (3-3-3)

Heavy 3, 3 @ 95%, 3 @ 90%

WL: Clean Deadlift ( Upper Thigh ) (2-2-2)

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

WL: Clean Block Pull ( Knee ) (4-4-4)

Heavy 4, 4 @ 95%, 4 @ 90%

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