J5 CrossFit – CrossFit
After going to the beast on sat I thought it would be fun to incorporate some of the wod into the weeks already scheduled program. Constantly varied right ?
Lat with band
Take 15 min to build up 4 sets of 4 reps. Lift heavier than you did last week. Keeping the weight the same across 4 sets.
1 power clean + 1 front squat + 1 hang power clean + 1 front squat + 1 jerk
May not squat clean
Can not put bar down in between movements
Build up in 15 min to heavy complex
3 sets 50 ft ea
Sand bag step ups 10 ea leg 3 sets
Ghd sit up / bk ext 3 x 10
3 min each side shoulder smash