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week 3 day 2 (phase 2) ” swing em low”

20
Sep

week 3 day 2 (phase 2) ” swing em low”

J5 CrossFit – CrossFit

Warm-up

20 empty bar snatch

10 spider walk

1 min wall sit

30 sec plank

Mobility

pvc roll tspine

band stretch shoulders

Weightlifting

power snatch barbell cycling

5 sets of 3 reps each

1- 65/45

2- 75/55

3 -95/65

4-115/75

5-135/95

move up through ladder , if the weight is to heavy stay at the weight you can move with good form for the sets

II : Metcon (AMRAP – Reps)

12 min Amrap

RX

20 kettle swings (america)

53/35

20 shoulder to overhead

115/75

20 box jump over 24/20

intermediate

20 russian swings

20 shoulder to over head

20 box step up and over

RX +

20 america swings

70/53

20 sto

135/95

20 box jump over 30/24

Extra Credit

2 rounds

20 db squat snatch alt arms

10 db row

back ext – 3 x15

Weght Loss Warriors

5 rounds

20 cal bike

20 sit ups