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.
