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112917

29
Nov

112917

J5 CrossFit – CrossFit

Smile in the mirror. Do that every morning and you’ll start to see a big difference in your life.

Warm-up

5 min row

3 min jump rope

1 min burpees

Mobility

1- weighted hip mobility

1: Hang Snatch (2-2-2-2-2-2-)

12 min to est a heavy 2 hang squat snatch .

rest as needed

2: Metcon (AMRAP – Reps)

team wod

teams of 2 athletes

6 min amrap

5 push ups

5 ring dips

5 power snatch 95/65

rest 2 min

7 min amrap

50 dubs

11 thrusters 95/65

7 burpees

rest 2 min

8 min amrap

row 400 m

30 deadlift 95/65

20 hspu

20 american k swings 53/35
total reps accumulated

evry 100 m row counts as 1 rep

amrap 1-

1 rnd = 15 reps

amrap 2-

1 rnd= 68 reps

amrap 3-

1 rnd= 74 reps

Extra Credit

choose 2 of 3

1- 30 alt walking lunge 95/65 overhead ( 3rounds )

2- bench press 3 x 10

3- back squat 3 x 10