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week of 3 of 3 ( all of the crossfits )

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%