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week 3 day 5 ” umm suga suga “

J5 CrossFit – CrossFit

Warm-up

Mobility

hip work

glute work

I: Deadlift (4×3 @ 85% )

does not have to be tng

II: Metcon (Time)

for total time

RX

21 – 15 – 9

deadlift

bar over burpees

rest 1 min

then

20 hang cleans

15 front squats

10 jerks

rest 1 min

run 400m

RX – 145/100

INTERMEDIATE -95/65

RX+155/110

20 min cap

cool down

Conditioning

sled pull REVERSE 5x down and back

air bike

5 min MED pace

5 min core work

1 min flutter kick

1 min crunch

1 min plank

1 min v up

1 min flutter kick

weight loss athletes

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