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6517 cycle 2 week 3 day 1

5
Jun

6517 cycle 2 week 3 day 1

J5 CrossFit – CrossFit

Life is 10% what happens to us and 90% how we react to it

Warm-up

3 rounds (slow)

row 200

10 air squats

10 v ups

1 : Front Squat (pause 3 sec 5 x 2 )

spend 15 min on your own . perform 5 sets o 2 reps pause (3 sec) front squats @ 70%-75% of 1 rep max

2 : Metcon (Time)

RX +

(14 min time cap)

3 rounds

10 front squats 185/135

5 ring muscles ups

50 double unders

2 : Metcon (Time)

RX

(14 min time cap)

3 rounds

10 front squats 175/115

10 chest to bar pull ups

50 double unders

2 : Metcon (Time)

INT

(14 min time cap)

3 rounds

10 front squats 135/95

10 pull ups

100 single unders

Extra Credit

choose the following carfully and try not to over do it. inensity over volume.

1- 8 min EMOM

min 1- 3 overhead squats 135/95

min 2- 1 rope climb

2- 100 weighted crunchs

3- 10 min moderate paced run