J5 CrossFit – CrossFit

Today we will be running stations. 5 min amraps at 3 differant stations with a total of 2 rounds. each station will be a diffrant modal. 1 gymnastics 1 weight lifting 1 cardio. you will measure your score at each station. so you will see 6 total amraps.

Metcon (Distance)

amrap 1 cardio

5 min

max distance rowing
rest 1 min

Metcon (AMRAP – Rounds and Reps)

amrap 2 gymnastics

5 min

3 pull ups

6 push ups HR

9 Air squats

1 round = 18 reps
rest 1 min

Metcon (AMRAP – Rounds)

amrap 3 weight lifting

1 dead lift

1 hang clean

1 front squat

1 jerk

1 full completion of the complex = 1 round

135/95

95/65

to choose # ask your self what are you trying to get out of the wod

rest 1 min

Metcon (Distance)

amrap 4 cardio

5 min

max distance rowing

rest 1 min

Metcon (AMRAP – Rounds and Reps)

amrap 5 gymnastics

5 min

3 pull ups

6 push ups HR

9 Air squats

1 round = 18 reps

Metcon (AMRAP – Rounds)

amrap 3 weight lifting

1 dead lift

1 hang clean

1 front squat

1 jerk

1 full completion of the complex = 1 round

135/95

95/65

to choose # ask your self what are you trying to get out of the wod

rest 1 min

Strength

DEAD LIFT

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