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%