deload week day III

J5 CrossFit – CrossFit

Warm-up

5 min row at a light pace , may run instead

Mobility

t spine roll 3 min

calf roll 2 min

overhead band 2 min each

glute roll

Specific warm up

3 sets of 5 reps with a 2 sec pause , of empty bar over head squat

Overhead Squat (5,4,3,2,1,1,1,1,1,1)

find 1 rep max over head squat

Weght Loss Warriors

run 4 min

walk for 1 min

3 rounds

Weightlifting

week 1 day 3

1 hang clean + 1 clean + 1 jerk @ 80% of 1 rm

clean pull

3×3 @105%

bent over bar bell row

3×10 slow and controlled