51617 cycle 2 test week day 2
J5 CrossFit – CrossFit
“every strike brings me closer to the next home run”
Babe Ruth
Warm-up
5 min row or run
then
barbell warm up
3 rounds
10 snatch grip deadlift
10 snatch grip high pull
10 snatch grip power snatch
10 over head squat
Mobilty
t spine
1 : Power Snatch (5/3/1/1/1/1/1)
20 min to develop a 1 rep max power snatch
2 : Metcon (Calories)
3 five min amraps with 1 min rest in between. each amrap will be scored separately as well as a total rep scored
AMRAP 1
5 min
RX + GOLD
5 min max calories rowed on the setting 10
RX SILVER
max calories rowed on the setting 7
Intermediate BRONZE
max calories rowed on the setting 5
1 min rest
3: Metcon (AMRAP – Reps)
AMRAP 2
5 min
50 double unders
20 wall balls
RX+
20/14
( must hit black line and blue line )
RX
20 /14
Intermediate
100 singles
14/10
1 min rest
4: Metcon (AMRAP – Reps)
AMRAP 3
5 min
RX – max bar facing burpees
5 : Metcon (AMRAP – Reps)
total reps
if you complete the first 2 amraps RX +
put your total as rx +
if you did the first 2 rx the push rx for total
if you did intermediate do not push either rx or rx plus
Extra Credit
1- SKI for cal /push ups
50/40/30/20/10
2- overhead squat – 3 x 5
3- toes to bar – 3 x 15
4- ghd back ext with a 2 sec hold at top 4 x 8
MOBILITY HOMEWORK
Couch stretch 5 min each side