17
Jan
11717 week 2 open cycle day 2
J5 CrossFit – CrossFit
Warm-up
4 min
run / row / bike / jump
then ]
coachs choice barbell warm up
Mobility
t spine PVC smash 3 min
1 : Snatch (squat 65-75 % 3×3 )
log heavy set of 3
rest 1 min in between
drop and reset each rep
2 : Clean Pull (80-90% 3×3 )
3 : Metcon (Time)
For time
10 min time cap
RX
50/40 cal row
30 box jumps 24/20
20 alt pistols
10 bar muscle ups
Int
50/40 cal row
30 step ups
20 gob squats 44/26
10 ctb pull up
RX+
50/40 cal row
30 box jumps
20 alt pistols
10 ring muscle ups
female athletes may use a band and still click rx –
if your in that in between stage then you may mod with a box for the scale but no rx pushy pushy
Extra Credit
choose 2 of the following 3
Strength
1- bench press 5 x 5 build up
2- dead lift 4x 4 build up
Conditioning
5 sets
of bike 10 cal then 10 fast burpees
1 min rest