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

3- bottom up front squats 3 x3

@ 60-70%