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