5
Apr
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