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112017

20
Nov

112017

J5 CrossFit – CrossFit

“if you take responsbility for yourself, you will develop a hunger to accomplish your dreams ”
-Les Brown

Warm-up

3 rounds

10 good mornings

150 m row

15 push ups

Mobility

1- hamstring

2- hip

3- glute

1 : Deadlift (3-3-3-3-3-3-3 )

every 90 sec for 7 rounds , take 3 dead lifts touch and go (no bounce) building up each time

2: Metcon (Time)

3 rounds for time

RX

50 double unders

10 toes to bar

5 squat snatch 135/95

12 min time cap
scale options

– lighter weight

– power snatch

-singles x 2

hnging leg raise

Extra Credit

1- sled push 10 rounds down and back

2- ghd situps 3 x 20

3- ghd back ext 3 x 20