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6617 cycle 2 week 3 day 2

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