14
Nov
Week 2 of 3 (all of the crosscuts) day 1
J5 CrossFit – CrossFit
Warm-up
range of motion
then
4 steady rounds
10 air squats
8 push ups
5 strict pull up or banded strict pull up
Mobility
floss the knee
banded hip
EMOM
Back Squat
Emom
5 min to warm up and gather weights
then
min 1- 3 reps @ 60%
min 2- 3 reps @ 70%
min 3- 3 reps @ 80%
min 4- 3 reps @ 80%
min 5- 3 reps @ 80%
Metcon (Time)
3 rounds for time
RX
50 air squats
10 chest to bar pull ups
10 hang power clean 115/75
Int
50 air squats
10 pull up
10 hang cleans 95/65
RX+
50 air squats
5 muscle ups bar or ring
10 hang pwr clean 135/95
12 min time cap
Extra Credit
push focus
bench press – 5 sets of 5 reps @ 60-70%
3 rnd 10 db thruster
10 cal aab