112916 the protector
J5 CrossFit – CrossFit
Warm-up
row for 30 cal
then
bar bell warm up
Mobility
test= front rack hold bar
mob= banded wrist distraction and banded lat distraction 2 min
re test=
I: Clean and Jerk
spend 5 min with coach
on reveiw of cNJ
then 5 min warm up to 60%
then emom
min 1= 2 reps @ 60%
min 2= 2 reps @ 60%
min 3 =2 reps @ 60%
min 4-=1 rep @ 65%
min 5= 1 rep @ 65%
min 6= 1 rep @ 70%
no tng
log 70%
II: Metcon (Time)
3 rounds for time
RX silver
10 hand stand push ups flat mat / 1 mat
20 alt pistols
30 american kettle swings 53/35
Intermediate bronze
10 hr push ups
20 goblet squats 44/26
30 russian swings
Rx +
10 deficit hspu 4in/ 2 in
20 alt pistols
30 k swings 70/53
12 min time cap
Extra Credit
pick 2 of the following
Recovery
shoulder stability , on cross over. 3 x 10 of
face pulls
y t a
external shoulder rotation
XTRA STRENGTH
weighted step ups 4 sets 10 reps alt
53/35
super set with kettle snatch each round
8 alt reps
Core
develop 6 min in the plank , not all at same time , you break it up just 6 min accumulation
