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