12
Apr
4122017 cycle 1 week 2 day 3 ” scream”
J5 CrossFit – CrossFit
“keep your eyes on the sky and feet on the ground”
Warm-up
coachs choice
Mobility
coachs choice
shin
glute
1 : Clean and Jerk
warm up to 60 %
then every 2 min
60%x3
70%x3
75%x3
80%x3
log heavy set
2: Metcon (AMRAP – Rounds and Reps)
team wod
you go I go for
15 min AMRAP
run 100m
10 wall balls 20/14
5 burpees
sprints count as 1 rep
Extra Credit
1- 3 x 20 cal bike
2- 60 ghd situps
3- 4x 10 dips super set with 10 strict ring rows