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week 4 day 2 “the time machine”

J5 CrossFit – CrossFit

Warm-up

Mobility

banded lower body work

I: Push Press (5 x 2 @ 75% )

spend 1 min in between rest each set

Metcon (Time)

for time

40 push ups

20 ft lunge walk

40 kettle bell swings

20 ft lunge walk

________

30 push ups

20 ft lunge walk

30 kettle swings

20 ft lunge walk

__________

20 push ups

20 ft lunge walk

20 kettle swings

20 ft lunge walk

RX 53/35

iNT- mod push ups

35/26

RX +

strict push ups no worm

chest to the deck

and must carry bell with you back and fourth

53/35

all american swings

Weightlifting

week 5 day 1

Hang squat clean

5x 1 @ 90%

front squat

3x 1 @ 90%

clean pull

5x 3 @ 105%

ghd sit ups

3 x 10

Weght Loss Warriors

100 cal row

100 cal bike