6
Jun
6617 cycle 2 week 3 day 2
J5 CrossFit – CrossFit
“embrace the glorious mess that you are”
Warm-up
6 min amrap
run 100 m
3 burpees
Mobility
upper body work
EMOM
10 min EMOM
min 1- 12/10 cal row
min 2- 8 hand stand push up
( use this to you benifit , what ever type hsu you need to focus on )
1 : Metcon (AMRAP – Rounds and Reps)
RX + gold
15 min AMRAP
15 box jump over 24/20
12 toes to bar
9 power cleans 155/105
2: Metcon (AMRAP – Rounds and Reps)
RX silver
15 min AMRAP
15 box jump over 24/20
12 toes to bar
9 power cleans 135/95
2: Metcon (AMRAP – Rounds and Reps)
Int bronze
15 min AMRAP
15 box step up 24/20
12 hanging leg raise
9 power cleans 115/75
Extra Credit
choose the next wods carfully
1- snatch pull – 3×3 90-100%
2- emom 10
1- 10/8 db snatch 50/35
2- 10 ghd sit ups
3- 5 min plank
4- 10 min row
