4517 cycle 1 week 1 day 3

J5 CrossFit – CrossFit

“if you take responsibility for your self , you will develop a hunger to accomplish your dreams ”
Les Brown

Warm-up

partner row 100 cal

Mobility

front rack mobility

ankle mobility

1 : Clean and Jerk

5 min warm up

then every 2 min

4 reps @ 55%

4 reps @ 60%

4 reps @ 70%

4 reps @ 75%

squat cleans

split jerk

drop and reset each time

log 75%

2 : 4517 “top gun” silver ‘ TEAM (Time)

RX you go I go style

10 rounds for time

10 power cleans 155/105

10 toes to bar

10 wall bal 20/14

no cap

3 : 4517 “top gun” bronze team (Time)

intermediate

you go i go style

10 rounds for time

10 power cleans 115/75

10 hanging leg raise

10 wall ball 14/10

no cap

Extra Credit

1- hand stand walk practice

2- 3 rounds hand stand hold 30 sec on 30 off

3- plank 5 min (accumulation)

4- 10 turkish get ups 35/20 alt