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3317 open cycle week 2 day 5

3
Mar

3317 open cycle week 2 day 5

J5 CrossFit – CrossFit

be rather than to just seem

Warm-up

light row for 4 min

3 Rounds:

25 ft Front Rack Walking Lunge 135/95 pound barbell

6 Toes to Bar

5 Power Cleans 135/95

3 Bar Muscle Ups

For those of you out there who might need a little help on the Bar Muscle Ups, maybe practice with a band or box

After the Primer, rest as long as it takes to get your heart rate back down to a very comfortable place. Just don’t let yourself get cold or tight.

1: CrossFit Games Open 17.2 (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

M: 50-lb. dumbbells

F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds

2: CrossFit Games Open 17.2 Scaled (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 hanging knee-raises

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 chin-over-bar pull-ups

8 power cleans

M: 35-lb. dumbbells

F: 20-lb. dumbbells

* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds

cool down / stretch

10- 20 min light bike or row to cool down and flush the system