deload week day II

J5 CrossFit – CrossFit

Warm-up

range of motion the whole body

20 cal row

then

20 rep of bird dog

then

5 handstand on wall

5 push up

then

10 air squats

5 pull ups

slow an steady move to get a sweat on

Mobility

banded ankle distraction

banded hamstring

banded lat stretch

banded over head pos stretch

all 1-2 min

Metcon (AMRAP – Rounds and Reps)

20 min amrap

yes AMRAP

RX

40 cal row

40 box jump over 24/20

30 front squat 95/65

30 push press

20 wall ball 20/14

20 kipping hspu flat mat / 1 mat

10 burpees

10 ctb pull ups

Intermediate

40 cal row

40 box step over 24/20

30 front squat 75/55

30 push press 75/55

20 wall ball 14/10

20 hr push ups

10 burpees

10 jumping ctb pull ups

40 cal row

40 box jump over 30/24

30 front squat 115/75

30 push press 115/75

20 wall ball 30/20

20 strict hspu 1 mat

10 burpees

10 bar muscle up

Weght Loss Warriors

min 1 – 20 crunch

min 2- 20 hollow rock

min 3- 10 ghd sit up

min 4- 10 v ups

min 5- 30 flutter kicks

10 min EMOm

Weightlifting

week 1 day 2

A- muscle snatch 3 x 5 build

B- hang squat snatch + ohs 5 x 1 @ 70% of 1rm

C- from rack behind the neck jerk 5 x 1

build up (split)

Front squat –

3,2,1,1,1,1, heavy for day

50 sit ups