20
Jan
12017 the open II
J5 CrossFit – CrossFit
Warm-up
coach choice
Mobility
band lat
band hip
1 : Power Clean
build up to 75% of 1rm power clean
then
45 sec on 1:00 rest
for 5 sets
max effort reps
add total reps together
2: CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)
15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″
Extra Credit
1- 5 x 10 @ 95/65 ohs
2- 3x 20 ub wall ball
3- bike 30sec on hard 30 sec rest for 6 min