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

23
Nov

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

J5 CrossFit – CrossFit

Warm-up

coachs choice

Mobility

1 min glute roll super set with 1 min pigeon

each side

ankle stretch

Metcon (AMRAP – Reps)

Team wod ( 2 athletes )

12 min amrap

100 wall ball buy in

then

(you go i go style , one athlete must complete a round before the next athlete goes. while on athlete is completing set the other athlete is rowing for calories. 2 scores will be calculated , total reps of movements and calories accumulated )

5 burpee

10 box jump over

15 dubs (30 singles)

Metcon (Calories)

calories rowed

Extra Credit

a-bench press 5×5 @ 65%

b-front squat 3×3 @ 60%

c-ghd situps 3×15

Weightlifting

a- snatch 5×1 @ 90%

b- snatch pull 110%