Saturday 280320

CrossFit Carina, CrossFit CrossAxed – CrossFit

Video Brief

Warm-up (No Measure)

https://youtu.be/u13AbTq9-K4

Warm-up

Warm-up (No Measure)

30 Seconds Each

Push-up to Down Dog

Air Squats

Arch Hold

Air Squats

Hollow Hold

Air Squats

Sit-ups

Air Squats

Barbell Warm-up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon (Time)

If you have the gear….

For Time (30 Minute Cap):

3 Rounds:

30/21 Calorie Assault Bike

21 Toes to Bar

15 Thrusters (135/95)

15 Thrustrers (155/105)

15 Thrusters (185/135)

3 Rounds:

30/21 Calorie Assault Bike

21 Barbell Facing Burpees

KILOS:

135/95=61/43

155/105= 70/48

185/135= 84/61

Home WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 25:

10 Air Squats + 400m Run

20 Air Squats + 400m Run

30 Air Squats + 400m Run

Continue to add (10) squats per round

Metcon (AMRAP – Rounds and Reps)

No Running Version

For Time:

10 Air Squats + 50 Double-Unders

20 Air Squats + 50 Double-Unders

30 Air Squats + 50 Double-Unders

40 Air Squats + 50 Double-Unders

50 Air Squats + 50 Double-Unders

60 Air Squats + 50 Double-Unders

70 Air Squats + 50 Double-Unders

Strength

S: Metcon (3 Rounds for reps)

Midline

3 Giant Sets:

:30 Second Ring Body Saw

:30 Second Ring Mountain Climbers

Rest 1 Minute Between Sets

Weightlifting

WL: Snatch (1-1-1-1)

Heavy Single, 1 @ 80%, 1 @ 80%, 1 @ 80%

WL: Clean and Jerk (1-1-1-1)

Heavy Single, 1 @ 80%, 1 @ 80%, 1 @ 80%

WL: Front Squat (1-2-2)

Heavy Single, 2 @ 80%, 2 @ 80%

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