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5
Nov

yeahhhhhhh sat err dayyyy deload week

J5 CrossFit – CrossFit

Metcon (Time)

FrEaK (teams of 2)

2 rounds for time

21 thrusters 95/65

21 pull up

run 800 m

30 kettle swings 53/35

30 pull ups

50 dubs

50 sit ups

run 400 m

30 box jumps

30 wall balls 20/14

30 min time cap

Weightlifting

week 1 cycle 3 day 3

warm up

A- Snatch – ( build to heavy single)

E 2 M on clock 14 min

B- Clean n Jerk ( build to heavy single )

E 2 M on clock 14 min

C- Front squat ( build to heavy single )

E 2 M on clock 12 min