Wednesday 010420

Announcements

We now have our online program available for your friends and those wanting to get involved that have not previously trained at CrossFit CrossAxed or CrossFit Carina. forward them this link and they will receive all the information they need to get started. The online program is $10 per week and suitable for all levels from your parents to elite athletes….

https://thecrossaxedmethod.wodify.com/OnlineSalesPortal/Home.aspx

CrossFit Carina, CrossFit CrossAxed – CrossFit

Video Brief

Warm Up – https://youtu.be/uQAXq-tYpG8

Home WOD

Metcon (3 Rounds for time)

With a running clock

A. On the 0:00…

3 Rounds:

20 Jumping Lunges

20 Single Arm Hang Dumbbell Snatches

B. On the 7:00…

3 Rounds:

20 Jumping Lunges

20 Single Arm Power Cleans

C. On the 14:00…

3 Rounds:

20 Jumping Lunges

20 Singe Arm Dumbbell Thrusters

Dumbbell – 22.5/15kg

On all dumbbell movements, alternate hands every 5 repetitions.
Video Brief – https://youtu.be/LHDQxV-OgvM

Home Gym Option ( No Equipment )

Metcon (3 Rounds for time)

With a running clock

A. On the 0:00…

3 Rounds:

20 Jumping Lunges

20 Odd-Object Ground-to-Overhead

B. On the 7:00…

3 Rounds:

20 Jumping Lunges

20 Odd-Object Step-Ups

C. On the 14:00…

3 Rounds:

20 Jumping Lunges

20 Odd-Object Thrusters

I have equipment… Give me the works….

Metcon (Time)

“Dirty 30”

30 Box Jumps (24″/20″)

30 Chest to Bar Pull-Ups

30 KBS (24/16kg)

30 Front Squats (52/35)

30 TTB

30 Push Press (52/35)

30 Deadlifts (52/35)

30 WB (9/6kg)

30 Burpees

100 Double-Unders

RX +

Kilos: Kettlebell (32/24)

Barbell (61.4/43)

Wallball (13/9)

Box 30/24
Brief – https://youtu.be/W7E_6Z4lk1g

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