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12517 open cycle week 3 day 3

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