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