Saturday 200719

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

-then-

3 Rounds

10 Overhead Squats

5 Inch Worms

10 Good Mornings

5 Pull-ups

Class

Bull (Time)

2 Rounds for time of:

200 Double-Unders

50 Overhead Squats, 135#

50 Pull-ups

1-Mile Run
In honor of U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, was killed on May 5, 2010
To learn more about Bull click here

Weightlifting

WL: Snatch (Heavy Single)

WL: Clean and Jerk (Heavy Single)

WL: Back Squat (Heavy Single)

Friday 190719

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Lat Stretch

-then-

3 Rounds

5 PVC Dislocates

5 Overhead Squats

10 Squat + Thoracic Rotation

100m Row

Class

Snatch (1 Rep Max)

Metcon (Time)

For Time:

30 Snatches at 50%

Metabolic Conditioning

MC: Metcon (Time)

For Time:

30 Unbroken Thrusters

150 Double Unders

30 Unbroken Thrusters

100 Double Unders

30 Unbroken Thrusters

50 Double Unders

Thursday 180719

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

5 Rounds

5 KB Deadlifts

5 Russian KB Swings

5 KB Press

5 KB Deadlifts

50m Jog

-then-

Twisted Cross

Class

Metcon (5 Rounds for reps)

“In Partners”

5 Rounds

100m Farmers Carry 32kg/24kg

Max Cal Echo Bike

Deadlift (10-2-10-2-10-2)

Weightlifting

WL: Split Jerk (2×2 at 80%, 2×2 at 85%)

WL: Jerk Dip Squat (3 at 90%, 3 at 95%, 3 at 100%)

WL: Snatch Push Press (5 at 70%, 5 at 75%, 2 sets of 5 at 80%)

Aerobic Conditioning

AC: Metcon (Time)

2 Rounds

750m Ski

45 GHD Sit-ups

Wednesday 170719

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Couch Stretch

-then-

3 Rounds

5 Lunges (each side)

5 Wall Balls

10 Iron Cross Rotations

100m Jog

Class

Metcon (Time)

For Time:

50 KB Overhead Lunges 24kg/16kg

50 Wall Balls 20#/14#

50 Box Jumps 24″/20″

50 Burpees

25 KB OH Lunges 24kg/16kg

25 Wall Balls 20#/14#

25 Box Jumps 24″/20″

25 Burpees

Weightlifting

WL: Back Squat (5-5-5 at 81%)

WL: Power Snatch + Snatch (2 Sets at 50%, 2 Sets at 55%, 3 Sets at 60%)

WL: Clean Pull (3-3-3 at 97%)

WL: Clean Deadlift (3-3-3 at 105%)

WL: Weighted GHD Sit-up (10-10-10)

Metabolic Conditioning

MC: Metcon (Time)

For Time:

4 Legless Rope Climbs

12 Rope Climbs

Tuesday 160719

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Front Split Stretch

-then-

3 Rounds

5 Good Mornings

10 Scap Retractions

5 Leg/Knee Raises

100m Row/Ski

Class

Metcon (2 Rounds for time)

3 Rounds

9 Power Cleans 85kg/60kg

18 Toes to Bar

At 10:00

3 Rounds

9 Push Jerks 85kg/60kg

90 Double Unders

Weightlifting

WL: Muscle Snatch (Heavy Single)

WL: Snatch Balance (Heavy Single)

Aerobic Conditioning

AC: Metcon (Time)

Row 3000m

Metabolic Conditioning

MC: Metcon (Time)

21-15-9

Deadlift 85kg/60kg

9-7-5

Power Snatch 85kg/60kg

Monday 150719

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Lizard Stretch

-then-

3 Rounds

5 Back Squat (elbows forward)

5 Front Squat

10 Spiderman Lunges

100m Jog

Class

Front Squat (3-3-3-3-3)

Metcon (Time)

10-9-8-7-6-5-4-3-2

Kettlebell Swing 32kg/24kg

Goblet Squat 32kg/24kg
*every break is 10 burpees

Weightlifting

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

WL: Snatch Pull (3-3-3 at 97%)

WL: Snatch Grip Deadlift (3-3-3 at 105%)

WL: Romanian deadlift (5-5-5)

Aerobic Conditioning

AC: Metcon (Time)

3 Rounds

600m Run

15 Burpee Box Jumps 24″/20″

Saturday 130719

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

-then-

3 Rounds

5 Press

5 Back Squats

30 Single Skips

-then-

200m Jog

Class

Metcon (Time)

“In Partners”

For Time:

50 Cal Bike

60 Hang Clean and Jerks 60kg/40kg

50 Cal Row

60 Pull-ups

50 Cal Ski

60 Hang Clean and Jerks 60kg/40kg

Weightlifting

WL: Snatch (Heavy Single)

WL: Clean and Jerk (Heavy Single)

WL: Back Squat (Heavy Single)

WL: Romanian deadlift (5-5-5)

Friday 120719

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Lat Stretch

-then-

4 Rounds

50 Single Skips

10 Scap Retractions

5 Ring Rows

Class

Metcon (Time)

63-54-45-36-27-18

Double Under

21-18-15-12-9-6

Alternate between GHD Sit-ups and Toes to Bar

5-5-5-5-5-5

Muscle-ups

Weightlifting

WL: Hang Muscle Snatch (3-3-3 at 75%)

WL: Snatch (3-3-3 at 60%)

WL: Clean and Jerk (2-2-2 at 60%)

Aerobic Conditioning

AC: Metcon (Time)

Run 3000m

Metabolic Conditioning

MC: Metcon (Time)

AMRAP 10mins

5 KB Deadlift 24kg/16kg

20m Farmers Carry

Thursday 110719

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Thoracic Rotations

5 PVC Dislocates

30s Sampson Stretch

5 Overhead Squats

100m Jog

Class

Hang Power Snatch (2-2-2-2-2)

Metcon (AMRAP – Rounds)

AMRAP 14mins

200m Run

10 Wall Balls 20#/14#

Weightlifting

WL: Clean and Jerk (1-1-1-1 at 75%)

WL: Clean Pull (3-3-3 at 95%)

WL: Clean Deadlift (3-3-3 at 103%)

WL: Back Squat (5-5-5 at 78%)

WL: Hanging Leg Raise (15-15-15)

Metabolic Conditioning

MC: Metcon (Time)

5 Rounds

5 Sandbag Cleans 150#/100#

75 Double Unders

Wednesday 100719

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

5 Rounds

12 Iron Cross Rotations

10 Scap Retractions

8 Squats

6 Push-ups

40m Jog

Class

Metcon (5 Rounds for time)

5 Rounds

20/15 Cal Ski Sprint

10 Burpees Over Bar

5 Front Squats 100kg/70kg

Rest 2mins

Weightlifting

WL: Overhead Squat (Heavy Single)

WL: Muscle Snatch (Heavy Single)

WL: Power Snatch (1-1-1-1 at 80%)

Aerobic Conditioning

AC: Metcon (Time)

3 Rounds

750m Row

50 Lunges