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 pull ups with 2 sencond lower
3 x 10 strict dips with 2 sec strict lower