week 7 of 8 day 3 (phase 2) ” mister mista”

19
Oct

week 7 of 8 day 3 (phase 2) ” mister mista”

J5 CrossFit – CrossFit

Warm-up

coachs warm up

Mobility

tricep and foarm roll

I: Bench Press

4 x 1 @ 85% of 1rm

2 x 1 @ 90% of 1rm

log 90%

II: Metcon (AMRAP – Reps)

18 min amrap

RX

50 cal row

50 dubs

40 kswings 53/35

40 box jumps

30 sto 95/65

30 t2b

20 burpee to target

20 thruster 95/65

Int

singles x2

russian swings

step ups

hang leg raise

burpee

Extra Credit

hs walk – 10 min practice

or progression

dumbell snatch 3 x 10 alt

pistol 4x 10 alt