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week 3 day 2 “Shaka lika ding dong”

J5 CrossFit – CrossFit

Warm-up

Mobility

quad roll

lat roll

I: Split Jerk (6×2 @75% )

6 sets of 2 reps at 75% of 1rm

build up and make sure you are sticking the pos before loading. does not have to be tng

II: Metcon (Time)

4 rnd for time

RX

20 sit ups (no arm movment)

10 clusters (squat clean thruster) 135/95

Intermediate

20 sit ups

10 cluster 95/65

Rx+

20 ghd sit ups

10 cluster 155/105

12 min time cap

cool down

Weightlifting

week 4 day 1

power clean 6×2 @ 85%

front squat 3×[email protected]%

strict ring rows with tempo ( 1 sec up- 2 sec down)

3×12

ghd situp slow and controlled 3×10

Weght Loss Warriors

12 min run