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

3- glute bridge 4x 8