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
