52417 cycle 2 week 1 day 3
J5 CrossFit – CrossFit
“Iam the best at what I do but what i do best isnt very nice”
LOGAN \\\..///
BIRTHDAY WOD
Warm-up
coachs choice
Mobility
athletes choice 6 min
1 : Metcon (AMRAP – Reps)
TEAM WOD
TEAM OF 2
RX
23 min AMRAP (MJs number)
19 toes to bar (1982 year of birth)
82 double unders
run or row 400m
35 pull ups (35 year of age)
35 box jumps 20/14
run or row 400m
20 alt pistols (2012 est J5)
12 ohs 135/95
run or row 400m
60 burpees HR (60 pairs of kicks)
60 wall balls
run or row 400m
5 muscle up ring or bar ( 5 for J5)
5 cleans jerk 225/155
run or row 400m
20 alt db snatch 50/35 (2017 this year)
17 hspu
run or row 400m
run or row counts as 40 points
1 round = 610 reps
scale as needed
dubs x 2
muscle up x 2 with ctb and ring dips
5 mu = 10 ctb 10 ring dip
or banded
scale weight
pistol – goblet squat 53/35
box jump set ups
t2b= HLR
Extra Credit
1- work on a wekness
2- hs walk practice
3- 100 crunchs
4- single leg bulgarian split squats 5 x 10 light weight
