Call Us: (618) 551-0445

62017 cycle 2 week 5 day 2

20
Jun

62017 cycle 2 week 5 day 2

J5 CrossFit – CrossFit

“the journey of a thousand miles begins with one step”

Warm-up

22 push ups for push ups challenge

then

bar bell warm up with coach

weight lifting technique

6 min to complete

3 x 5 snatch balance at you choice weight

6 min to complete

3 x 5 overhead squat at your choice weight

Power snatch from blocks

warm up to 65-75 % and pull from a set of blocks (stacked plates) 4 sets 2 reps

on your own time.

males- 2 45s+25

female 2 45s

modify if needed, goal is to pull from under the knee area

RX+: Metcon (Time)

for time

22-16-10

alt db snatch 50/35

burpee to 6 in target

10 min cap

RX: Metcon (Time)

for time

22-16-10

alt db snatch 35/20

burpee to 6 in target

10 min cap

int: Metcon (Time)

for time

22-16-10

alt db snatch your choice

burpee to 6 in target

10 min cap

Extra Credit

1- (aux strength) deadlift from deficit plate 3×3

2- (core) back ext – 3×10

3- ( post chain ) single leg glute raise 3 x 8 each leg

4-(cardio) bike 10 min