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3117 open cycle week 2 day 3

1
Mar

3117 open cycle week 2 day 3

J5 CrossFit – CrossFit

“We have had super-secret mega-ninjas from every community so tap out” via crossfit games
Greg Glassman

Warm-up

coachs choice

Mobility

banded lat stretch

banded adductor

Specific warm up

4 rounds

3-5 hspu or hr push up

5- 10 cleans building each round

5-8 wall ball

rest 1 min in between each round doing more mobility if needed

1: Metcon (AMRAP – Reps)

RX

10 min amrap

5 hspu

5 power cleans

10 hspu

10 power cleans

15 hspu

15 power cleans

in the remaining time max wall balls

hspu= flat mat

clean= 185/125

wall ball=20/14

2: Metcon (AMRAP – Reps)

Intermediate

10 min amrap

15 hr push ups

5 power cleans

25 hr push ups

10 power cleans

30 hr push ups

15 power cleans

in the remaining time max wall balls

clean= 135/95

wall ball=14/10

Extra Credit

1- squat snatch – 5 x 2 @ 65-70%

2- snatch pull- 5 x 3 @ 85%

3- 3 rounds 30 cals on rower rest 3 min