21
Jan
12117
J5 CrossFit – CrossFit
Weightlifting
1) barbell warm up
2) press and clean (sorts)
3) clean and jerk 75-80% rest 2 min 3×3
4) snatch grip deadlift 4x 3 @ 85%
5) group snatch
Metcon (Time)
team wod
teams of 2
3 rounds
15 toes 2 bar
12 box jumps
9 overhead squats 95/65
rest 2 min
then
9- 15- 21
power clean 145/ 85
hspu
rest 2 min
100 double unders
50 sit ups
40 pull ups
30 rout squats 145/85