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112916 the protector

29
Nov

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