week 5 day 1 phase ” the crow”

3
Oct

week 5 day 1 phase ” the crow”

J5 CrossFit – CrossFit

Warm-up

3 rounds slow

10 plate cleans 10/25

5 burpee

10 sit ups

Mobility

add barbell smash

shoulder smash

EMOM

Every 30 sec

4 min

3 -5 reps

clean and jerk touch and go

135/95

Metcon (Time)

partner wod

RX

75 cal row

60 back squats 185/115

100 dubs

60 dead lift 185/ 115

75 burped to 6 in target

Intermediate

50 cal row

40 back squat

150 singles

40 dead lift

50 burped

Strength

front squat

5 x 2 @ 70 %

sled push

5 at heavy weight