13
Jun
61317 cycle 2 day 2
J5 CrossFit – CrossFit
“its not what we have in life its who we have in it”
Warm-up
coachs barbell warm up
Mobility
t spine stretch
t spine roll
lat stretch
Weightlifting
1 – santch balance 5 x 4 @ 30-50%
2- over head squat 4 x 3 @ 50-70%
1 : Hang Power Snatch
warm up for 5 min
then
every 90 sec
60% x 3
65% x 3
70% x 2
75% x 1
log heavy set
Weightlifting
1. A – Snatch pull 4 x 2 @ 105%
Extra Credit
1- EMOM 9 min
1- row for min
2- box jump for the min
3- wall ball for min
2- dead lift ( Romanian) 3 x 5 med weight
3- glute bridge 4x 8