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

161115

CrossFit CrossAxed – CrossFit

Back Squat (2-2-2-2-2-2-2-2-2-2-2-2)

EMOM 12 Minutes

Metcon (AMRAP – Rounds and Reps)

In partners complete (split reps as required);

AMRAP 8 mins

20 KBS 32/24kg

20 Goblet Squats 32/24kg

Barbell

Clean and Jerk (3-3-3-3)

Every 2mins for 8 mins

3 T&G Power Cleans and Push Jerk @ app. 70% (feeling good then go heavier, feeling heavy then stay light and work on speed)

Extra Credit

Pull-ups (5-5-5-5-5)

Strict Pull Up 5 x 5

Do 5 Muscle Up transitions between each set (feet on ground)

141115

CrossFit CrossAxed – CrossFit

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders

Barbell

Clean and Jerk (2-2-2)

3 Position clean + Jerk (Hip, mid thigh, below the knee)

Extra Credit

Barbell Row (7-7-7)

131115

CrossFit CrossAxed – CrossFit

Metcon (Time)

Run 1 Mile

then;

50 Power Snatch

40/30kg

Run 1 Mile

()

()

WOD 121115

5 Rounds

10 Deadlift 80kg/55kg

20 Pull Ups

5 Power Clean 80/55kg

20 HR Push Ups

Extra Credit

Spend 5-10 minutes practising Double Unders or triple under if you are a ninja.

WOD 111115

A

Warm up to BodyWeight OH Squat then perform 2 sets of Max Reps.

If you don’t have a Bodyweight OH Squat your target number is 15 reps at max weight possible for 2 sets.

B

7 minute AMRAP

5 BW OH Squats

10 GHD Sit Ups

Barbell

EMOM 10

3 Snatch %50 1rm

This is technique focused, no misses, practice fast quality movement.

Extra Credit

5 Rounds

Row 300

Rest 2 minutes

WOD 101115

A

15 minutes to find a 1rm push jerk. (taken from racks)

B

Beep Test

Barbell

Strict Press

5-5-5-5

Extra Credit

1RM Box Jump
*be careful*

Back Squat
3-3-3

WOD 091115

5 rounds;

24 Jumping Lunges

12 TTB

6 Squat clean Thrusters 60/40kg

Barbell

EMOM 10

3 Squat Clean & Jerk at %50 1rm

This is technique focused, no misses, practice fast quality movement.

Extra Credit

20 Minute AMRAP

21 Bench Press 60kg

21 L-Sit Pull Ups

21 L-Sit Pull Ups