28
Oct
RETEST Week 2 day 5 ” the can is about to be open “
J5 CrossFit – CrossFit
Warm-up
5 min amrap
5 empty bar dead lifts
5 empty bar cleans
5 empty bar press
5 hollow rocks
Mobility
wall stretch 2 min
hamstring stretch on gound
shoulder lat stretch on rig
Specific warm up
warm up C N J
I: CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)
9-Minute AMRAP of:
15 Toes To Bar
10 Deadlifts, 115# / 75#
5 Snatches, 115# / 75#
Intermediate
15 hanging leg raise
10 dead lift 85/55
5 snatch or gto 85/55
I I: CrossFit Games Open 15.1A (Weight)
6-Minutes to Establish:
1-RM Clean and Jerk
Weightlifting
see white board
Weght Loss Warriors
ghd situps
30 reps
back 30 reps
then
100 walking lunge