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62617 cycle 2 week 6 TEST WEEK

26
Jun

62617 cycle 2 week 6 TEST WEEK

J5 CrossFit – CrossFit

“Forget injuries, never forget kindnesses”

Warm-up

day 8 of 22 day push up challenge

then

3 rounds

row 100

10 front squats with empty bar

Mobility

front rack wrist mobility

t spine mobility

Front Squat

20 min to develop a 1 rep max front squat

ring that bell when you get a pr

RX+: Metcon (Time)

3 rounds for time

10 cleans

10 front squats

10 jerks

50 double unders

135/ 95

10 min time cap

RX : Metcon (Time)

3 rounds for time

10 cleans

10 front squats

10 jerks

50 double unders

115/75

10 min time cap

INT : Metcon (Time)

3 rounds for time

10 cleans

10 front squats

10 jerks

20 dubs or 100 singles

95/65

10 min time cap

Extra Credit

1- ( cardio) 1200 m run in vest

2- (gymnastic) 10 bar muscle ups

3- (conditioning) 100 cals on bike slow

4- ( core) 100 crunch