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I’m getting really tired of rowing

J5 CrossFit – CrossFit

“Learn from the past, live in the now and be optimistic about the future”

Warm-up

pvc pipe shoulder pass through

shoulder warm up

Mobility

shoulder banded

wrist banded

Strength

Push press

5/3/1- week 2

% are based off 90% of your 1 rep max

Every 2 min

min -0 – 3 reps @ 50%

min -2 – 3 reps @ 60%

min -4 – 3 reps @ 70%

min -6 – 3 reps @ 80%

min -8 – 3 + reps @ 90%____

(as many reps as possible on this

Metcon (Time)

WOD A

RX

Row 1500/1300m

50 wall ball 20/14

Scale

Row 1000m

50 wall ball 14/10

RX plus

row 1500/1300m

50 wall ball 30/20

rest untill the 10 min mark

then

Metcon (Time)

WOD B

RX

row 800/700m

30 shoulder to overhead 115/75

scale

row 700/600m

30 shoulder to overhead 75/55

RX plus

row 800/700

30 shoulder to overhead 145/105

rest untill the 20 min mark

Metcon (Weight)

WOD C

5 min to develop heavy clean and jerk

Extra Credit

40 reps alt dumbell snatch 45/20

3 sets of 5 strict ctb pullups

weight single leg bulgarian split squats

3 sets 8 reps ea leg