Monday 170619

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

30s Hamstring Stretch

5 Inch Worms

10 Back Squats

50 Single Skips

Class

Metcon (Time)

3 Rounds

5 Deadlifts 140kg/95kg

10 Bar Muscle-ups

50 Air Squats

100 Double Unders

Weightlifting

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

WL: Clean Pull (3-3-3)

WL: Back Squat (3-3-3-3-3)

Metabolic Conditioning

MC: Metcon (Time)

10-8-6-4-2

Parallette Handstand Push-up 12″/6″

Box Jump Over 42″/30″

MC: Metcon (Time)

5 Rounds

3 Bench Press 110kg/70kg

3 Peg Boards

Saturday150619

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

-then-

60s Lizard

60s Squat Hold

-then-

3 Rounds

5 Wall Balls

5 Push-ups

5 Box Jumps

Class

Metcon (AMRAP – Rounds and Reps)

AMRAP 20mins

1000m Med Ball Carry 20#/14#

-then-

9 Wall Balls 20#/14#

12 Push-ups

15 Box Jumps 24″/20″

Weightlifting

WL: Snatch (6×1)

WL: Clean and Jerk (6×1)

Heavy Single

WL: Front Squat (3×1)

Heavy Single

Friday 140619

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

50 Single Skips

10 Back Squats

30s Row/Bike/Ski

Class

Metcon (5 Rounds for reps)

5 Rounds

60s Max Cal Ski

60s Max Hang Power Clean 80kg/50kg

60s Max Double Unders

60s Rest

Metabolic Conditioning

MC: Metcon (Time)

2 Rounds

1000m Row

20 Front Squats BW

Rookies 130619

CrossFit CrossAxed – CrossFit Rookies

Workout

Squat Clean (Build to a heavy double)

Metcon (Time)

21-15-9

Power Clean

Push-up

Thursday 130719

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 KB Deadlifts

10 KB Windmills

10 KB Overhead Squats

100m Jog

Class

Overhead Squat (3-3-3-3-3)

Metcon (Time)

21-15-9

Deadlift 125kg/85kg

Chest to Bar Pull-up

Weightlifting

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

WL: Clean and Jerk (3-3-3-3-3)

Power Clean and Power Jerk.

1 Rep = 1 Power Clean + 1 Power Jerk

Aerobic Conditioning

AC: Metcon (Time)

For Time:

1600m Ski

20 Turkish Get-ups 24kg/16kg

Rookies 120619

CrossFit CrossAxed – CrossFit Rookies

Workout

Metcon (AMRAP – Rounds)

“In Partners”

AMRAP 20mins

24 DB Snatches

22 Pull-ups

20 Cal Ski

*Split reps between partnership

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