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WEEK 1 of 3 (all the crossfits) “push,abs,pull”

8
Nov

WEEK 1 of 3 (all the crossfits) “push,abs,pull”

J5 CrossFit – CrossFit

Warm-up

5 min amrap

10 empty bar push press

30 sec plank

10 emty bar cleans

Mobility

barbell add smash

barbell shoulder rotaiton

EMOM

Every min on the min for 8 min

5 push press from rack

RX- 135/95

Int- 95/65

RX+- 155/105

Metcon (AMRAP – Reps)

10 min amrap

RX –

20 ab mat sit ups

3 squat cleans @ 85% 0f your 1 rep max

Int-

20 ab mat situps

3 per cleans @ 85% 0f your 1 rep max

Rx+

20 ghd sit ups

3 squat cleans @ 85% of your 1 rep max

note your weight in comments

1 round = 23 reps

Extra Credit

front squat 3 reps then back squat 3 reps

( @ 60 % of front squat #)

5 sets 2 min rest in between

Weightlifting

week 2 of cycle 2

day 1 tue

A- clean n jerk

5 x 3 cleans + 1 jerk @ 80%

B-clean pull

4×3 @ 105%

C- back squat –

5×5 build up ( do not exceed 80%)