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5217 test week day 2

2
May

5217 test week day 2

J5 CrossFit – CrossFit

“the creation of a thousand forests is in one acorn”
ralph waldo emerson

Warm-up

barbell warm up

Mobility

voodoo floss wrist

floss knee

1 : Clean and Jerk

20 min to develop a 1 rep max

Warm-up Set Number Percentage (%) of Theoretical 1RM Reps Rest

1 30-50% 5 2 min.

2 50-60% 5 2 min.

3 60-70% 3 2 min.

4 75-87% 1 2 min.

5 90-93% 1 3 min.

6 100%+ (PR)1 3 min.

2 : Metcon (Time)

Rx + Gold

6-9-12-9-6

bar over burpees

front squat 185/125

chest to bar pull up

15 min cap

3 : Metcon (Time)

RX – silver

6-9-12-9-6

bar over burpees

front squat 155/105

pull ups

15 min cap

4: Metcon (Time)

Intermediate – bronze

6-9-12-9-6

bar over burpees (may step )

front squat 115/75

ring rows or banded pull ups

15 min cap

Extra Credit

1- ghd back ext – 5 sets 10 reps

2- hs walk practice

3- bent over row x 10 med

4- 100 cal on bike med