7
Sep
week 1 day 2 (phase 2) ” Get that bench on”
J5 CrossFit – CrossFit
Warm-up
3 slow rounds
5 pull ups
10 push ups
15 sit ups
Mobility
1-anterior delt smash with ball
2- hamstring smash with barbell
!: Bench Press (5×4 @ 60% )
build up to 60% and then completes 5×4 @ 60%
II : Metcon (AMRAP – Reps)
12 min amrap
RX
40 wall ball 20/14
30 toes to bar
20 hang cleans 135/95
Intermediate
40 wall ball 14/10
30 hanging leg raise
20 hang cleans 95/65
RX+
40 wall ball 20/14
30 t2b
20 hang cleans 155/105
-1 round = 90 reps
– wear goggles
Conditioning
3 sets 50 double unders
3 x 10 hspu
3 x 10 ghd
Weght Loss Warriors
see white board
Weightlifting
see white board
Mobility
see white board