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week 2 of 3 (all of the crossfits) day 2

15
Nov

week 2 of 3 (all of the crossfits) day 2

J5 CrossFit – CrossFit

Warm-up

slow and steady

50 singles

50 situps

25 good mornings

10 bird dogs

Mobility

hamstring distraction

shoulder banded distraction

TABABTA

20 sec on 10 sec rest 8 rounds

RX

toes to bar

INT

hanging leg raise

Metcon (AMRAP – Reps)

10 min AMRAP

Rx

60 double unders

30 dead lift 135/95

15 hspu flat mat / 1 mat

Int

100 singles

30 deadlifts 115/75

15 HR push ups

Rx+

60 dubs

30 dead lift 155/105

15 strict hspu flat mat /1 mat

wod math

1 rnd=

rx-105

int-145

rx+-105

Extra Credit

pull focus

bent over bar bell row 5 sets 5 reps

face pull 3 x 10

50 ghd sit ups / back ext (each)

Weightlifting

week 3

A- c n j – 5 x 1 @ 85%

B- clean pull 3 x 3 @ 85%

C- back squat 3x 5 build