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63017 cycle 2 week 6 TEST WEEK

30
Jun

63017 cycle 2 week 6 TEST WEEK

J5 CrossFit – CrossFit

” Come out here where the roses have opened, Let soul and World meet”

Warm-up

day 12 of the 22 day push up challenge

then

3 rounds

10 dubs

10 wall ball

Mobility

lacross ball chest

lacrosss ball booty

Bench Press

20 min to est 1 rep ax bench press

RX + : Metcon (Time)

for time

16 min cap

30 alt dumbbell snatch 50/35

100 dubs

50 wall ball 20/14

5 rope climb

50 wall ball 20/14

100 dubs

30 alt dumbbell snatch 50/35

RX : Metcon (Time)

for time

16 min cap

30 alt dumbbell snatch 50/35

75 dubs

40 wall ball 20/14

20 ring dips

40 wall ball 20/14

75 dubs

30 alt dumbbell snatch 50/35

INT : Metcon (Time)

for time

16 min cap

30 alt dumbbell snatch 35/20

100 singles

40 wall ball 14/10

20 bench dips

40 wall ball 14/10

100 singles

30 alt dumbbell snatch 35/20

Extra Credit

1- ( metcon) 4 rounds

run 200m

20 box jumps

20 dumbell push press 35/20

2- ( gymnastic) 3 x 10 strict hspu

3- ( gymnastic) 3 x 60 handstand walk

4- ( cardio)

row 5min

bike 5min

ski 5 min

run 5 min