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62717 cycle 2 week 6 TEST WEEK

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