21
Nov
week of 3 of 3 ( all of the crossfits )
J5 CrossFit – CrossFit
Warm-up
coach’s choice
Mobility
weighted pvc pipe t spine smash
I : Overhead Squat
warm up for 6 min then
Every 90 sec for 8 sets
build up to a heavy 2 rep overhead squat
II: Metcon (Time)
met con time
for time
RX – silver
3 hand stand push ups
3 thrusters
6 hand stand push ups
6 thrusters
9 hand stand push ups
9 thrusters
then
9 toes to bar
9 overhead squats
6 toes to bar
6 overhead squats
3 toes to bar
3 overhead squats
silver Rx – 115/75
flat mat/ 1 mat
bronze- Intermediate
hr pushups
hanging leg raise
95/65
gold Rx+ 135 /95
flat mat all
12 min time cap
Extra Credit
a- back squat – 3 x 3 @ 70%
b- rope climb – 8 acents
c- 100 sit ups
Weightlifting
a- clean and jerk 5 x 1 @ 90%
b- clean pull 3×2 @ 110%