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week 3 day 5 (phase 2) ” clean it up champ”

23
Sep

week 3 day 5 (phase 2) ” clean it up champ”

J5 CrossFit – CrossFit

Warm-up

light row 3 min

then

5 cleans emtpy bar

10 sit ups

3 rounds

Mobility

lat roll

lat stretch

hip stertch

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Intermediate

95/65

hanging leg raise

Extra Credit

ohs 5 sets 5 reps

3 rounds farmer carry

down and back on turf