261115

CrossFit CrossAxed – CrossFit

(No Measure)

Run 200m

-Then-

3 Rounds

20 Skips/Double Unders

10 Dislocates

10 PVC Overhead Squats

10 PVC BTN Push Jerk (Snatch Grip)

Snatch (1)

Spend 20 minutes working up to 80% of Snatch doing no more than 20 total reps, fast and consistent.

Metcon (Time)

5 Rounds for Time

7 Snatches 50/35kg

21 Double Unders

Barbell

5X5 UB Weighted Strict Pullups – heaviest possible, rest 2:00

5X3 BTN Push Jerks + 2 OHS – work to a max for the complex, rest 2:00

Extra Credit

Metcon (Time)

4 rounds of:

15 Strict HSPU

7 Power Cleans 60/40kg

Rest 1:00 between rounds.

251115

CrossFit CrossAxed – CrossFit

Front Rack Lunge (6-6-6-6)

Metcon (Time)

In groups of 3:

3 Rounds

200m Run sets pace

Partner 2: Max Russian Swings 32/24kg

Partner 3: Max Abmat Sit-ups

Barbell

Hang Power Snatch (1-1-1-1-1)

Aim for approx 80% 1RM Snatch

241115

CrossFit CrossAxed – CrossFit

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

5 Bar Muscle-ups

10 Thrusters 60/40kg

Shoulder Press (3-3-3-3-3)

Turkish Get Up (3-3-3-3-3)

231115

CrossFit CrossAxed – CrossFit

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds in 30 minutes as you can of:

125/85kg Deadlifts, 5 reps

13 Push-ups

9 Box Jumps, 24 inches

Barbell

Clean and Jerk (1-1-1-1-1)

75% 1RM, rest as needed

Extra Credit

Bent Over Row (5-5-5)

Bench Press (5-5-5)

221115

CrossFit CrossAxed – CrossFit

Rest Day

211115

CrossFit CrossAxed – CrossFit

Thruster (1-1-1-1-1-1-1-1-1-1)

Metcon (AMRAP – Rounds and Reps)

5 minute AMRAP

5 Bar facing Burpees

5 Push Press 60/40kg

Barbell

Snatch (3)

Split Jerk (3)

Extra Credit

Metcon (Time)

Choose one

Run 10km

Swim 2km

Ride 30km

201115

CrossFit CrossAxed – CrossFit

Deadlift (3-3-3-3-3)

Metcon (AMRAP – Reps)

Tabata Mash Up

Ring rows

Box Push Ups

Alternating between movements and doing 8 rounds of each.

Barbell

Push Jerk (3-3-3-3)

4X3 BTN Push Jerks + 1 Heaving Snatch Balance Snatch Grip – work to a max for the complex, rest 2:00

Extra Credit

Metcon (Time)

30 Burpee Muscle-ups for time

191115

CrossFit CrossAxed – CrossFit

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups

Extra Credit

Metcon (Weight)

5x 30m Prowler Shuttles at walking pace (as heavy as possible), rest as required between sets

181115

CrossFit CrossAxed – CrossFit

Turkish Get Up (3-3-3-3-3)

Bent Over Row (3-3-3-3-3)

Rope Climb (3-3-3-3-3)

Barbell

Power Snatch (3-3-3-3-3-3)

Every 1:30 for 9 Mins

3 T&G Power Snatches @ App 70% (feeling good then go heavier, feeling heavy then stay light and work on speed)

Extra Credit

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

5 deadlift 140/100kg (drop from top of deadlift do not lower)

5 Deficit HSPU (choose a deficit or scaling option that challenges you for 5 reps)

171115

CrossFit CrossAxed – CrossFit

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

Clean and Jerk (1)

6 minutes to establish 1RM

Barbell

Shoulder Press (1+3)

4X1 Strict Press + 3 Push Press – work to max for the complex, rest 2:00

Push Press (2+Max)

1X2 Strict Press + ME Push Press – use heaviest load from #1

Extra Credit

Metcon (Calories)

Tabata Air Bike