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week 4 day 3 phase 2 – ” hump de hump”

28
Sep

week 4 day 3 phase 2 – ” hump de hump”

J5 CrossFit – CrossFit

Warm-up

20 push ups

20 good mornings

20 reverse lunges

20 scorpian stretch

Mobility

2 bands needed in the banded hamstring hip distraction

I : Bench Press (5 x 3 @ 80% )

I I: Metcon (AMRAP – Reps)

8 min amrap

RX

6 dead lift 245/145

12 pull ups

Intermediate

6 dead lift 185/115

12 mod pull ups

RX +

6 dead lift 275/ 165

12 strict pull ups

Extra Credit

power snatch + ohs

build over 6 sets

suicides on turf

5 sets with 1 min rest

ghd situp 3 x 15