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51517 cycle 2 test week day 1

15
May

51517 cycle 2 test week day 1

J5 CrossFit – CrossFit

“it is never too late to be what you might have been”
George Eliot

Warm-up

range of motion

then

3 rounds

run 200 m

10 empty bar front squats

Mobility

banded ankle

banded wrist

banded lat

1 : Front Squat (5/4/3/2/1/1/1/1 )

20 min to est a 1 rep max front squat

2 : Metcon (Time)

RX + GOLD

3 rounds for time

5 bar muscle ups

10 deficit hspu (kip) 45/25

15 front squat 135/95

20 jerks 135/95

16 min time cap

3: Metcon (Time)

RX SILVER

3 rounds for time

5 chest to bar pulls ups

10 hspu flat mat

15 front squat 115/75

20 jerks 115/75

16 min time cap

4 : Metcon (Time)

INTERMEDIATE BRONZE

3 rounds for time

5 pulls ups

10 HR push ups

15 front squat 95/65

20 jerks 95/65

16 min time cap

Extra Credit

1- 30 med ball to shoulder 100/80

2- 50 ghd situps

3- run 10 min

MOBILITY HOMEWORK

voodoo floos ankles and calfs and smash ou calfs on pvc or kettle bell.