23
Jun
62317 cycle 2 week 5 day 5
J5 CrossFit – CrossFit
“the smallest act of kindness is worth more than the grandest intention”
Warm-up
22 push up challenge day 5 of 22
then
3 rounds
6 empty bar hang snatch ( squat)
10 cal row
Bench Press
take 10 min warm up to 90 % of 1 rep max
then as a team
every 90 sec 1 rep @ 90%
3 x 1 rep
RX+: Metcon (Time)
for time
40/30 cals on bike
30 burpee box jump over 24/20
20 squat snatch 115/75
10 min cap
RX: Metcon (Time)
for time
40/30 cals rower
30 burpee box jump over 24/20
20 squat snatch 95/65
10 min cap
INT : Metcon (Time)
for time
40/30 cals rower
30 burpee box step over 24/20
20 power snatch 75/55
10 min cap
Extra Credit
1- ( weightlifting) squat clean from box 3-3-3-2-2-1
2- (gymnastic) handstand push ups 3 x 12 flat mat
3- (cardio) ski 1200 m
4- ( gymnastic) 3 x 50 ‘ handstand walk or progression