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%)