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week 4 day 3 “space time continum”

J5 CrossFit – CrossFit

Warm-up

Mobility

soft tissue shoulder work

lacrosse and pvc

I : Squat Clean (5x 2 reps @ 80-85% )

does not have to be touch and go

rest 1 min between

II: Metcon (Time)

for time

Rx

row 1000m

then

30 power snatch 115/75

Intermediate

row 800m

then

30 power snatch 95/55

RX+

row 1000m

then

30 power 135/95

12 min time cap

EMOM

grunt work

12 min

min 1- 8 alt db snatch 50/30

min 2- 8 t2b

min 3- 2 muscle ups

Weght Loss Warriors

50 jump squats

40 box step ups

30 ring rows

20 burpee

10 box over