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on the 10th day

10
Dec

on the 10th day

J5 CrossFit – CrossFit

Weightlifting

1- warm up

2- sotts press 3x 8 with empty bar

3- complex – build over 20 min

1 power snatch + 1 ohs + 1 hang squat snatch + 1 ohs

4- snatch pull – 3 x 3

set

1 @ 95% x3

2 @ 100%x3

3 @105% x3

Conditioning

teams of 2

for time

100 sit ups

150 double unders

rest 1 min

then

50 kettle swings (american)

50 box jumps

rest 1 min

then

3 rounds

20 wall ball

20 kettle bell snatch

rest 1 min

then

3 rounds

20 shoulder to over head 95/65

20 front rack lunges