31
Mar
33117 post open deload week
J5 CrossFit – CrossFit
“you cant fll if you dont climb. But theres no joy in living your whole life on the ground “
Warm-up
coachs choice
Mobility
1- barbell add smash
2- barbell trap smash
1 : 33117 SILVER (AMRAP – Rounds and Reps)
RX
16 min amrap
20 push jerk 95/65
20 box jump over 24/20
20 pull up
200 m run
run count as 20 reps
to the 2ns pole is 10 back in is the other 10 reps.
2 : 33117 BRONZE (AMRAP – Rounds and Reps)
Intermediate
16 min amrap
20 shoulder to over head 75/55
20 box over
20 banded or ring row
200 m run
Extra Credit
BRO shesh
go in the back and lift you some weights
1- alt bicep curls 3 x 12
2- tricep ext 3 x 12
3- close grip push up 3 x failure
4- stright bar curl 3 x failure
5- db shoulder press 3 x 10
6- single leg suqat let on bench holding db , 4 x 10 holding db
