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

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