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Week 2 of 3 (all of the crossfits) day 4

17
Nov

Week 2 of 3 (all of the crossfits) day 4

J5 CrossFit – CrossFit

Warm-up

mom 6 min

min 1 – 10 lunge

min 2- run 100 m inside

Mobility

athlete focus

Metcon (Time)

metabolic conditioning

for time

RX

row 1200/1000

100 dubs

50 k swings 53/35

40 goblet squats

30 front rack walking lunge 75/55

20 burpee

Int

row 1000/800

150 singles

50 russ swings 44/26

40 goblet squats 44/26

30 walking lunge

20 burpee

Extra Credit

rom wod

Weightlifting

week 3

A- snatch – 5x 3 @ 85%

B- snatch pull- 3×3 @ 107%

C- over head squat – 5 x 2 build up