5
Oct
week 5 day 3 (phase 2) ” all of it”
J5 CrossFit – CrossFit
Warm-up
3 rounds
10 spider walk
5 inch worm
10 med ball cleans
Mobility
bar trap smash
tricep roll
I: Shoulder Press (5 x 3 @ 70% )
II: Metcon (Time)
4 rounds for time
RX
5 clean and jerks 185/115
20 push ups
run 400 m
20 ft hand stand walk
intermediate
5 clean and jerks 135/95
20 push ups
run 200 m
10 shoulder taps
Rx +
5 clean and jerks 205/125
20 push ups
20 cal AAB
20 ft hs walk
20 min cap
Extra Credit
ghd sit ups (weighted ) 4x 10
wighted double kbel step ups