13 Jan 2014

13 Jan 2014


Warm Up
1 min double unders
15 good mornings
15 sotts press
15 hip extension
15 toes to bar
Samson stretch

Strength
Banded Sumo Deadlift 5 sets of 3 (EMOM)

Burgener Warm Up- Snatch

WOD

3 Rounds for Max Reps (add total reps)
90 sec max hang snatch
30 sec min max lateral jumps (over and back = 1)
30s rest

L1: 70% 1RM snatch
L2: 95/65#
L3: 105/75#

3 mins max burpees

Score = Total reps from both WODs (no rest between WODs)

Mobility:
Wrist/Forearm

No comments (Add your own)

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.


 
CrossFit PAX

22378 Three Notch Road, Unit B

 Lexington Park, Maryland 20653

(240)317-5303

 

Map - Location

 

We are at 22378 Three Notch Rd, Lexington Park, MD.  You will see a Smokey Joe's BBQ, Quality Moving Company, and AireCo businesses.  Turn in between the BBQ and Quality Moving Co. and go down the hill to the left of the AireCo building, past the gate (it will look like you are driving in to the moving company warehouses!).  At the bottom of our "hill", turn right into our parking lot and you will see the CrossFit PAX sign and entrance.

 


View Larger Map

ADDRESS


 
CrossFit PAX

22378 Three Notch Road, Unit B

 Lexington Park, Maryland 20653

(240)317-5303