Tuesday 280519

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Lat Stretch

-then-

3 Rounds

5 PVC Dislocates

5 Snatch Press

5 Overhead Squat

5 Pressing Snatch Balance

Workout

Snatch (20 minutes to work through doubles and singles )

Metcon (Time)

For Time:

500m Row

1000m Bike

500m Ski

Extra Credit

STR: Bench Press (10-10-10)

COND: Metcon (Time)

3 Rounds

27 Med Ball Cleans 20#/14#

9 Handstand Push-ups

Monday 270519

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds

50 Single Skips

5 Press

5 Front Squats

100m Jog

Workout

Metcon (Time)

3 Rounds

400m Run

15 Clean and Jerk 60kg/40kg

9 Bar Facing Burpees

Extra Credit

STR: Back Squat (7×5 at 80% (add 5kg from week 4))

COND: Metcon (Time)

33-27

Cal Row

Toe to Bar

Saturday 250519

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Barbell Good Mornings

10 Iron Cross Rotations

10 Scap Retractions

10 Step-ups

Workout

McGhee (AMRAP – Rounds and Reps)

30-Minute AMRAP of:

5 Deadlifts, 275#

13 Push-ups

9 Box Jumps, 24″
In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.
To learn more about McGhee click here

Extra Credit

COND: Metcon (Time)

For Time:

2000m Ski

4000m Bike

2000m Row

Friday 240519

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

5 Rounds

10 PVC Dislocates

5 Overhead Squats

10 Lizard Thoracic Rotations

50m Jog

Workout

Snatch Grip Deadlift (5-5-5-5)

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
We want this aggresively fast so choose a weight where it is almost (if not) unbroken 🙂

Metcon (Time)

Option 2

5 RFT

6 Power Snatch 50/35kg

6 Burpees

Extra Credit

STR: Back Squat (5×7 at 75% (add 5kg from week 3))

COND: Metcon (Calories)

AMRAP 10mins

Max Cal Bike

COND: Metcon (Time)

21-15-9

Floor Press 70kg/40kg

40m Bear Crawl

Thursday 230519

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Squats

12 Scap Retractions

14 Iron Cross Rotations

36 Single Skips

Workout

Metcon (AMRAP – Reps)

AMRAP 11mins

45 Thrusters 40kg/30kg

45 Toes to Bar

45 Front Squats 40kg/30kg

45 Pull-ups

Extra Credit

STR: Metcon (No Measure)

5 Sets

3 Strict Pull-ups (5sec descend)

5 Broad Jumps

SKILL: Metcon (No Measure)

Pigeon Stretch

5 minutes each side

Seated Straddle

10 minutes

Wednesday220519

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

5 DB RDL’s (Each Leg)

5 DB Lunge with Press (Each Arm)

12 Russian Twists

Then

300m Jog

Workout

Metcon (Time)

5 Rounds:

300m Run

20 DB Snatches

10m DB Overhead Lunge

10 DB Hang Clean and Jerks

(22.5kg/15kg)

Extra Credit

STR: Overhead Squat (4×9)

4×9 @ 70%

COND: Metcon (Calories)

10 Min AMRAP

Max Cal Row

Teens210519

CrossFit CrossAxed – CrossFit Rookies

Workout

Metcon (AMRAP – Reps)

4 Rounds

60Sec Max Sandbag/Dball cleans

200m Run

Approx 2mins rest

Tuesday 210519

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

100m Ski/Row/Bike

20 Banded Monster Walks

10 Banded Good Mornings

5 Jump Squats

Workout

Back Squat (Build to a heavy triple)

Metcon (Time)

For Time:

90 Wall Balls 20#/14#

60 Burpees to Target

30 Pull-ups

Extra Credit

STR: Metcon (Weight)

EMOM x 10

2 Hang Snatches

SKILL: Metcon (No Measure)

10 minutes of Handstand Walk Practice

COND: Metcon (Time)

For Time:

400m Run

40 Pistols

400m Run

Monday 200519

CrossFit CrossAxed – CrossFit

Warm-up

Metcon (No Measure)

30 Calf Pumps

Then

3 Rounds

100m Jog

10 RDL’s

10 Front Squats

5 Broad Jumps

Workout

Metcon (Time)

For Time:

1 Mile Run

21 Power Cleans 70/45

21 Squat Cleans 70/45

210 Double Unders

Extra Credit

STR: Back Squat (4×9 @70%)

Add 5 KG From Last Week

COND: Metcon (Calories)

AMRAP 10mins

Max Cal Ski

Saturday 180519

CrossFit CrossAxed – CrossFit

Warm-up

Workout

Metcon (Time)

In Pairs

Run 800m

50 Push Press 60/40kg

Run 800m

50 Front Squats 60/40kg

Run 800m

50 Thrusters 60/40kg

Run 800m

50 Power Cleans 60/40kg
Run 800m together, spilt reps however you like between the pair.

Very strict 36 minute cap