12
May
51217 deload week day 5
J5 CrossFit – CrossFit
“it is never too late to be what you might have been”
Warm-up
run 400
30 empty bar hang cleans
row 400
Mobility
3 min upper
3 min lower
1 : Metcon (Time)
RX + GOLD
for time
50/ 40 cal row
30 alt kettle snatch 53/35
10 bar muscle ups
5 clean and jerks 225/155
1 : Metcon (Time)
RX silver
for time
50/ 40 cal row
30 alt kettle snatch 53/35
20 ctb pull ups
5 clean and jerks 205/135
1 : Metcon (Time)
intermediate bronze
for time
50/ 40 cal row
30 alt kettle snatch 44/26
20 pull ups
5 clean and jerks 155/105
BRO SESH “NON FUNCTIONAL FUN”
work those arms
mom 12 min
min1 – max bicep curls 45 sec
min 2 – max tricep ext in 45 sec
min 3- max hammer curl in 45 sec
min 4- max dips in 45 sec