11617 week 2 open cycle day 1
J5 CrossFit – CrossFit
Warm-up
partner row
100 cal
you and a partner row untill you as a team reach 100 cals on the
rower
Mobility
kettlebell quad smash
2 min each quad
1 : Metcon (Time)
melon 1
12 min time cap
3 rounds for time
20 push press
10 bar facing burpees
20 sdlhp
10 bar facing burpees
RX 95/65
Int 75/55
RX+ 105/70
rest 10 min
2 : Metcon (Time)
INTERVAL METCON
for time
3 rounds of
“DT”
12 deadlift
9 hang clean
6 push jerk
RX -155/105
INT- 105/70
RX + must go unbroken
rest 1:30 in between
no time cap
include your rest time
intended to move fast in between each round so no pacing. the rest is just enough to let you go ham
Extra Credit
choose 3 of the following 4
open prep
1 – 10 min emom
min- 1 2-5 ring muscle ups or 3 bar muscle ups
min-2 5-10 hand stand push ups
2- 3 sets of 10 unbroken ohs at 95/65
3- 50 ghd situps
4 – weakness gymnastic movement you need to work on