10
Jan
11017 open cycle week 1 day 2
J5 CrossFit – CrossFit
Warm-up
light cardio for 3 min
then full barbell warm up with coach
Mobility
during warm up asess what is tight and spend 6 min mobilizing that ask coach for asst
1 : Squat Clean and Jerk (3 x 3 @ 65-70% of 1rm)
2 : Snatch Pull (3×3 @ 80% of 1rm )
3: Metcon (Time)
for time
no cap finish
quickly
21 – 15 – 9
american kettle swing
box jump
RX
53/35
24/20
Int
44/26
24/20 step ups
Rx +
22 – 16 – 10
alt kettle bell snatch
53/35
box jump 24/20
Extra Credit
choose 2 of the following
Strength
5 x10 bench press with super set of max push ups in 30 sec
Core
weighted med ball hold 2 min 100 #
hip bridge from a bench weighted 3 x10