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5117 test week 1

1
May

5117 test week 1

J5 CrossFit – CrossFit

“only those who dare to fail greatly can ever achieve greatly”
JFK

Warm-up

3 rounds / slow and steady

20 dubs

5 strict pulls

10 push ups

15 squats

Mobility

1- shoulder band

2- shoulder barbell

1: Deadlift

20 min to develop a 1 rep max dead lift

Warm-up Set Number Percentage (%) of Theoretical 1RM Reps Rest

1 30-50% 5 2 min.

2 50-60% 5 2 min.

3 60-70% 3 2 min.

4 75-87% 1 2 min.

5 90-93% 1 3 min.

6 100%+ (PR)1 3 min.

2: Metcon (AMRAP – Rounds and Reps)

RX- + gold

10 min amrap

10 strict hspu flat mat

15 power snatch 95/65

3: Metcon (AMRAP – Rounds and Reps)

Rx – silver

10 min amrap

10 hspu flat mat

15 power snatch 75/55

4: Metcon (AMRAP – Rounds and Reps)

Intermediate – Bronze

10 min amrap

10 Hr push ups or 10 push press

15 ground to over head 75/65

Extra Credit

choose the following carfully with your goals in mind

1- 5 sets 12 ghd situps

2- 5 sets 10 dips

3- bench – est 1 rep max

4- 100 cal row (med pace)