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Week 2 of 3 (all of the crossfits) day 6

19
Nov

Week 2 of 3 (all of the crossfits) day 6

J5 CrossFit – CrossFit

Warm-up

coachs warm up

Weightlifting

week 3

warm up 8 min

A- snatch – build to heavy single in 15 min

B- clean and jerk – build to heavy single in 15 min

C- front squat – build to heavy single in 15 min

Metcon (AMRAP – Reps)

team wod

2 athletes

4 min amrap

27 cal row

27 burpee over rower

27 c2b pull ups

rest 2 min

4 min amrap

21 cal row

21 box jump over

21 thruster 95/65

rest 2 min

4 min amrap

15 cal row

15 burpee box jump

15 wall ball

rest 2 min

4 min amrap

9 cal row

9 hspu

9 over head squats

sprint folks don’t hold back

total reps