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

4 – weakness gymnastic movement you need to work on