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