Week 5 Day 2

26.2 CrossFit – CrossFit

Warm-up (No Measure)

1x 400M Run

2 Rds NFT

10 Single Leg RDL

Duck Walk

10 PVC Pass Through

:30s Arc Hold

:30s Hollow Hold

10 Kip Swing

Deadlift (5@65% 5@75% 5+@85%)

use training max

last set is amrap, not til failure

record heaviest set

Paused Front Squat (3×5)

3 sec pause in the bottom of each rep.

This is your accessory work, use a challenging weight, use the rack. By the 3,4,5th rep you should be questioning why you choose the weight you did, lol

Metcon (Time)



Wall Ball 20/14

Thruster 75/55
Sub 18 min time goal



WB weight of choice

THruster weight of choice

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