Wednesday120619

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

20s Row/Bike/Ski

15 Scap Retractions

10 PVC Dislocates

5 Overhead Squats

Class

Metcon (Time)

50/30 Calorie Echo Bike

40 Burpee Box Jump Overs 24″/20″

30 Overhead Lunges 60kg/40kg

20 Power Snatch 60kg/40kg

10 Burpee Bar Muscle-ups

Weightlifting

WL: Snatch (3-3-3-3-3)

WL: Snatch Pull (3-3-3-3)

WL: Front Squat (3-3-3-3-3)

Metabolic Conditioning

MC: Metcon (Time)

75 Snatches For Time

*every break 100m Run

Rookies 110619

CrossFit CrossAxed – CrossFit Rookies

Workout

Metcon (No Measure)

3 Sets:

20 Hip Extensions

10 GHD Sit-ups

Metcon (Time)

5 Rounds

21/15 Cal Row

9 Hang Power Cleans

3 Push Jerks

Tuesday 110619

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

5 Rounds

50 Single Skips

10 Spiderman Lunges

50m Jog

10 Squats

Class

Metcon (Time)

For Time:

400m Run

40 Wall Balls 20#/14#

800m Run

80 Wall Balls 20#/14#

400m Run

40 Wall Balls 20#/14#

Aerobic Conditioning

AC: Metcon (Time)

Jog 2 Miles

Metabolic Conditioning

MC: Metcon (Time)

5 Rounds

5 Thrusters 70kg/50kg

9 Toes to Bar

45 Double Unders

Monday100619

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

10 Squats

20 Banded Monster Walks

10 Thoracic Rotations

20 Iron Cross Rotations

Class

Back Squat (5-5-5-5-5)

Metcon (Time)

30-20-10

Shoulder to Overhead 35kg/25kg

Lateral Burpee over Bar

Weightlifting

WL: Clean and Jerk (5×3+1)

3 Cleans + 1 Jerk

WL: Clean Pull (4×3)

Aerobic Conditioning

AC: Metcon (5 Rounds for time)

Rowing

5 x 750m

Rest 2 minutes

Saturday080619

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

-then-

3 Rounds

10 Thoracic Rotations

10 Windmills

Class

Metcon (Time)

1000m Run

-then-

8 Rounds

8 Pull-ups

12 Push-ups

24 Air Squats

-then-

1000m Run

Weightlifting

WL: Snatch (Build to a heavy single)

WL: Clean and Jerk (Build to a heavy single)

WL: Front Squat (Build to a heavy single)

Friday 070619

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

5 Rounds

5 Good Mornings

5 Back Squats

5 Press

100m Run/Ride/Row

Class

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Shoulder Press (5-5-5-5-5)

Metabolic Conditioning

MC: Metcon (Time)

5 Rounds

21 Cal Bike

15 Double Russian Swings 24kg/16kg

Rookies 060619

CrossFit CrossAxed – CrossFit Rookies

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

Metcon (Time)

40/30 Cal Row

-then-

21-15-9

Dumbbell Snatch

Burpee Over Dumbbell

Thursday060619

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 KB Press (5 each side)

10 Goblet Lunges

10 Thoracic Rotations

100m Jog

Class

Metcon (No Measure)

3 Sets

5 Turkish Get-up (each side)

50 Hollow Rocks

Metcon (Time)

For Time:

30 Overhead Squats 70kg/47.5kg

30 Chest to Bar Pull-ups

30 Toes to Bar

90 Double Unders

Weightlifting

WL: Power Snatch (2-2-2-2-2)

WL: Clean and Jerk (2-2-2-2-2)

(1 Power Clean + 1 Power Jerk) x 2

WL: Overhead Squat (3-3-3)

Aerobic Conditioning

AC: Metcon (Time)

For Time:

1000m Run

200 Double Unders

1000m Run

Wednesday050619

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds

5 DB Press (each side)

10 Iron Cross Rotations

20 Calf Pumps

40 Single Skips

Class

Metcon (Time)

50-40-30-20-10

Dumbbell Snatch 22.5kg/15kg

25-20-15-10-5

Burpee Box Jump Over 24″/20″

500m-400m-300m-200m-100m

Run

Weightlifting

WL: Snatch (2-2-2-2-2)

WL: Snatch Pull (3-3-3)

WL: Front Squat (3-3-3)

Aerobic Conditioning

AC: Metcon (Time)

For Time:

1000m Ski

35 GHD Sit-ups

1000m Row

35 GHD Sit-ups

2000m Bike

35 GHD Sit-ups

Tuesday 040619

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

30s Lizard Stretch

15 Scap Retractions

-then-

3 Rounds

5 Press

5 Push Press

5 Front Squats

Class

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Deadlift (10-10-10)

Metabolic Conditioning

MC: Metcon (AMRAP – Rounds and Reps)

AMRAP 15mins

20m Handstand Walk

5 Strict Pull-ups

20m DB Overhead Lunge

5 Strict Dips