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52317 cycle 2 week 1 day 2

23
May

52317 cycle 2 week 1 day 2

J5 CrossFit – CrossFit

“kites rise highest against the wind not with it”
Sir Winston Churchill

Warm-up

row for 5 min

rom

barbell warm up

Mobility

shoulder complex

Weightlifting

10 min to complete

1- sots press 5 sets 3 reps (choose weight )

2- overhead squat 5 sets 5 reps ( light weight )

1 : Power Snatch (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

no TNG

3: Snatch Pull (4×3 )

EMOM

set 1- 80%x3

set 2- 85%x3

set 3-90%x3

set 4-95%x 3

% of 1rm

log heavy set

Extra Credit

1- 3 rounds

row 500/400

run 400

2- Emom 8

1- 7 ttb

2- 7 bar facing burp

3- strict press

4×3

4- crossover symetry 10 reps 3 positions