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112816 – the guardian

28
Nov

112816 – the guardian

J5 CrossFit – CrossFit

Warm-up

3 rounds

15 ohs with a pvc

10 cal row

5 hollow rock

5 super man rock

Mobility

test= squat all the way down with your hand up while facing a wall , as close as possible.

mob= smash back with pvc and 45/25 plate on chest. 2 min

re test=

stretch ankle on own if needed

I : Overhead Squat

warm up for 5 min using the bar and up to 40% of 1 rep max ohs. be ready to take your first lift on the start of the emom.

then

every min on the min for 6 min

take 3 ohs @ 60% of your 1 rm ( or best est)

(ask coach for help if confused)

II : Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

RX silver

30 double unders

15 power cleans 135/95

30 double unders

15 toes to bar

Intermediate bronze

60 singles

15 power cleans 115/75

60 singles

15 hanging leg raise

RX + GOLD

30 dubs (unbroken)

15 cleans 155/105

30 dubs (unbroken)

15 toes to bar

Extra Credit

choose 2 of 3

(doing so with the mind set that you know your volume has increased and rest will be needed)

XTRA STRENGTH

Bench Press warm up the n

5 sets of 5 @ 65%

Core

Ghd situps

5 sets of 10 reps strict and slow

XTRA CONDITIONING

100 calories rowed at moderate pace