12417 open cycle week 3 day 2

J5 CrossFit – CrossFit

“every great dream begins with a dreamer.Always remember , you have within you the strength, the patience, and the passion to reach for the stars to change the world”
Harriet Tubman

Warm-up

3 rounds

row 200/150 m

10 hang power clean

10 push jerk

45/35

Mobility

banded ankle

banded hip

1: complex (rest 1 min in between )

1 hang power clean + 1 front squat + 1 jerk

build up to heavy lift in 12 min

2 : Snatch Grip Deadlift (3×[email protected])

in 8 min

perform 4 sets 2 reps @ 100 % of your best snatch . taken 1 min rest in between and pick and reset every time. when lowering the bar down control it and do nt drop from the top.

3 : Metcon (AMRAP – Reps)

3 min amrap 2 rounds

with 1 min rest

start where you left off and add accumulation of total reps

RX

8 SDLHP 95/65

guys -3 bar muscle ups

gals- 8 chest to bar pull ups

INT

8 sdlhp 75/55

8 pull ups

RX +

8 sdlhp 115/75

3 bar muscle ups

all unbroken

Extra Credit

choose 3 of the following

Conditioning

2,000 m row

XTRA STRENGTH

bench press

4 x 8-12 @ 60% of 1 rm

3 x 10 strict dips with 2 sec strict lower