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61917 cycle 2 week 5 of 6 day 1

19
Jun

61917 cycle 2 week 5 of 6 day 1

J5 CrossFit – CrossFit

“keep your face to the sunshine and you can never see the shadow”

Warm-up

day 1 of 22 push up challenge as a team

so 22 push ups

then

6 rounds

run 200 m 30 sec rest

Mobility

banded shoulder work

lacross ball side delt

Front Squat ( 3 x 1 )

take 10 min warm up to 90 % of 1 rep max

then as a team

every 90 sec 1 rep @ 90%

RX+: Metcon (Time)

5 rounds for time

5 power cleans – 205/135

15 push ups

20 air squats

200 m run

17 min time cap

RX: Metcon (Time)

5 rounds for time

5 power cleans – 185/115

15 push ups

20 air squats

200 m run

17 min time cap

INT: Metcon (Time)

5 rounds for time

5 power cleans – 135/95

15 push ups

20 air squats

200 m run

17 min time cap

Extra Credit

extra credit

1- ( met con) 3 rounds

20 ghd sit ups

10 sumo dead lift 185/125

2- ( gymnastics) 10 ring muscle ups ( not timed )

3- (cardio) run mile at moderate pace

4- ( stability) crossover symnetry shoulders