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week 2 day 3 “Benjamin Franklin”

J5 CrossFit – CrossFit

Warm-up

Mobility

2min in squat

hip stretch 2 min ea

pigeon 1 min ea side

Hang Snatch (SQUAT 5×2 60-70% )

spend 15 min

when catching hold for a sec to ensure lift before standing

1: Metcon (AMRAP – Reps)

3 rounds total of 3 min amraps ( score each individually)

RX+

3 min amrap

row 500/400 m

max handstand push up strict

RX

3 min amrap

row 500/400 m

max handstand push up

flat mat/1 mat

Intermediate

3 min amrap

row 400/300 m

max

1- handstand push up multi mat

2- wall walk

rest 3 min

2: Metcon (AMRAP – Reps)

RX+

3 min amrap

row 500/400 m

max handstand push up strict

RX

3 min amrap

row 500/400 m

max handstand push up

flat mat/1 mat

Intermediate

3 min amrap

row 400/300 m

max

1- handstand push up multi mat

2- wall walk

rest 3 min

3: Metcon (AMRAP – Reps)

RX+

3 min amrap

row 500/400 m

max handstand push up strict

RX

3 min amrap

row 500/400 m

max handstand push up

flat mat/1 mat

Intermediate

3 min amrap

row 400/300 m

max

1- handstand push up multi mat

2- wall walk

Extra Credit

k swing unbroken

3x 20

ghd back ext

3 x 10

weight loss athletes

10 sled push

10 suicide