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