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
