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10717 its sat lets exercise for time with each other

7
Oct

10717 its sat lets exercise for time with each other

J5 CrossFit – CrossFit

Weightlifting

1) warm up

2) bar warm up

3) PRESS IN CLEAN (SOTTS PRESS)

3×5 w/ BB or 65/45

4)TEST

A) 15 MIN ESTABLISH 1RM HANG SQUAT CLEAN

REST 8 MINUTES

B) 3RM PAUSE BACK SQUAT

1 : Metcon (AMRAP – Rounds and Reps)

RX

10 min amrap

( you go I go style)

12/10 cal row

8 alt dumb snatch 50/35

8 alt reverse lunge (holding db)

rest 2 min

2: Metcon (AMRAP – Rounds and Reps)

10 min amrap

(you go i go)

run 100 m

3 cleans 135/95

6 push ups

9 air squats