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