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82617

26
Aug

82617

J5 CrossFit – CrossFit

Weightlifting

Full Body Warm-up

Barbell Warm-up

PRESS IN CLEAN (SOTTS PRESS)

3×5 w/ BB or 65/45

Clean and Jerk tech with barbell 3×5

JERK FROM RIG 4X2 85%-90%

CLEAN AND JERK 3-2-1

10 SINGLE C+J AT 75% OF YOUR TOP SINGLE.

CLEAN PULLS 3X3 100%-110%

BACK SQUAT 3-2-1

FRONT SQUAT 3-4X2 85% OF LAST WEEKS 1RM (TRY TO GET THREE WORKING SETS, IF YOUR FEELING GOOD HIT THE FOURTH.)

GROUP STRETCH

WORD: Metcon (Time)

FOR time

teams of 2 athletes

4 rounds

6 hand stand push ups

16 kettle swings 53/35

26 single arm overhead walking lungs 50/35 db

rest 2 min

then

100 double unders

80 sit ups

600 m run

40 alt pistols

20 alt dumbbell snatch 50/35

rest 2 min

then

out side

40 cal row

400 m run

30 cal row

300 m run

20 cal

200 m run

10 cal

100 m run