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lets do some crossfit shall we 12316

3
Dec

lets do some crossfit shall we 12316

J5 CrossFit – CrossFit

strong man

stone lifting

wear something with long sleeves if your worried about arms

1 : Metcon (Time)

21 – 15 – 9

synchronized overhead squats 95/65

synchronized bar over burpees

-squats must be down and up at same time and tempo

-chest must be on ground at same time

rest 2 min

then

60 cal row

60 erg jump overs

2 min rest

15- 10- 5

synchronized sumo deadlft high pull 95/65

synchronized russian k swings 53/35

Weightlifting

snatch: 60%x1rep x5 sets on the minute, 65%x1x5 sets on the minute, 70%x1x5 sets on the minute…total of 15 sets on the minute.

clean and jerk : 60%x1x5 sets on the minute, 65%x1x5 sets on the minute, 70%x1x5 sets on the minute…total of 15 sets on the minute.

high pulls snatch @ 105% 3×3

high pulls clean @ 105% 3×3