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

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