27
Jun
62717 cycle 2 week 6 TEST WEEK
J5 CrossFit – CrossFit
“purify your eyes, and see the pure worl your life will fill with radiant forms”
Warm-up
day 9 of 22 push up challenge
then
bar bell warm up
Mobility
banded shoulder work
Power Snatch
20 min to est a 1 rep max power snatch
RX + : Metcon (AMRAP – Rounds and Reps)
12 min amrap
run 200 m
12 k swings 53/35
3 bar muscle ups
1 round = 35
RX : Metcon (AMRAP – Rounds and Reps)
12 min amrap
run 200 m
12 k swings 53/35
6 chest to bar pull ups
1 round = 38
INT : Metcon (AMRAP – Rounds and Reps)
12 min amrap
run 200 m
12 k swings 44/26
6 pull ups or 4 banded strict pull ups
or 10 ring rows
1 round = 38 even if scale
10 down 10 pnt back for run
Extra Credit
1- (gymnastic ) 3 rounds 30 sec wall hold hand stand + 10 t2b
2- (core) weighted back ext
3- (poster) 3x 10 glute hame raise
4- ( cardio) row 10 min slow