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51617 cycle 2 test week day 2

16
May

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