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
