25
Jan
12517 open cycle week 3 day 3
J5 CrossFit – CrossFit
“Its not the strongest or the most intelligent who will survive but those who can best manage change”
Charles Darwin
Warm-up
coachs choice
Mobility
6 min on your GO TO hot spot
1 : Overhead Squat (build up )
ever min on min for 8 min build up to your heaviest lift of the day
note you must pause in the bottom for 1 sec
2 : Metcon (Time)
team wod
for time
16 min time cap
RX
40 dubs
20 toes 2 bar
20 cleans @ 135/95
then
40 dubs
20 toes to bar
15 cleans @ 155/105
then
40 dubs
20 toes to bar
12 cleans @ 185/115
then
40 dubs
20 toes to bar
8 cleans @ 205/125
then
40 dubs
20 toes to bar
6 cleans @ 225/145
INT – choose weight that best work for you and choose singles
Extra Credit
choose 3 of the following
Core
3 x 10 reverse hyper
3 x 10 ghd sit ups
3 x 10 ghd back ext
3 x 20 cal row on rower with 1 min rest