6 Dec 2013

6 Dec 2013


Warm Up
200m run
Junkyard Dog
Burgener Warm Up
Samson Stretch

Strength

5 sets of 3 position snatch at 75-80% 1RM
L1/2 high hang, low hang, ground
L3 ground, low hang, high hang
(L3 is for experienced lifters with good form, forces them to use more power as they progress)

WOD
60 knees to elbows for time,
at 1:00 do 10 push ups (L3: clapping push ups)
at 2:00 do 10 alternating pistols
at 3:00 do 10 wall ball
at 4:00 do 10 two count mountain climbers
at 5:00 do 10 slam ball
at 6:00 do 10 burpees
Score is total time to complete 50 knees to elbows.
If you finish early, you are exempt from the on-the-minute distractions.

L1: substitute 100 sit ups for K2E

Cool Down/Mobility
3 x 20 sec glute bridge hold
Shoulder MWOD

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 Rd., Unit B (behind Aireco)
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 Rd., Unit B (behind Aireco)
Lexington Park, Maryland 20653
(240)317-5303