18
Nov
Week 2 of 3 (all of the crossfits) day 5
J5 CrossFit – CrossFit
Warm-up
Range of motion
then barbell warm up ( empty)
10 hang cleans then 10 sec hold in front squat
10 sec rest
10 front squats then 10 sec hold in front squat
10 sec rest
10 push jerk then 10 sec hold in front squat
Mobility
floss a body partthat needs it
lacross ball shoulder and glute
complex build up
2 hang cleans
+
2 front squats
+
2 jerks
14 min
Metcon (Time)
8 rounds for time
14 min time cap
Rx
8 SDLHP 95/65
8 front squat 95/65
8 push jerk 95/65
Int 75/55
RX+ 115/75
BRO SESH “NON FUNCTIONAL FUN”
mom 12 min
1-bicep- 10 curls
2- tricep – press 10 reps
3- 5 pull ups
4- 10 push ups