22
May
52217 cycle 2 week 1 day 1
J5 CrossFit – CrossFit
“i think a hero is an ordinary individual who finds strength to persevere and endure in spite of overwelming obsticles”
superman
Warm-up
warm up
800 m run
30 goblet squats
Mobility
2 min ankle work
2 min wrist work
1: Front Squat (4×3)
8 min to warm up to
60% of 1 rep max
then
Every 90 sec
set 1- 60%x3
set 2- 65%x3
set 3-70%x3
set 4-75%x 3
log heaviest set
2: 52217 snatch ball (gold) RX+ (Time)
For time
27/21/15/9
power snatch 95/65
wallballs 20/14 (unbroken)
12 min time cap
2: 52217 snatch ball (silver) RX (Time)
For time
27/21/15/9
power snatch 75/55
wall balls 20/14
12 min time cap
3: 52217 snatch ball (bronze) INT (Time)
27/21/15/9
power snatch 65/45
wall ball 14/10
12 min time cap
Extra Credit
1- 30/20/10
ghd
good mornings
2- 5 min ski erg
5 min row
5 min run
3- bottom up front squats 3 x3
@ 60-70%