6717 cycle 2 week 3 day 3
J5 CrossFit – CrossFit
team work is like minded people working towards a similar goal
Warm-up
20 partner wall ball
20 wall ball sit ups toss
20 plank high fives
Mobility
barbell shoulder smash
barbell add smash
1 : Metcon (AMRAP – Reps)
Amrap 6 min
(teams of 2)
max back squat (reps)
RX + 155/105
RX- 135/95
int- 115/75
rest 4 min
2 : Metcon (Time)
For time (no rest in between)
RX
21 – 15 – 9
row for cals
american kettle swings 53/35
then
18-12-6
row for cals
burpees over ERG
then
15- 10 – 5
squat snatch 115/ 75
run 400m ( so 3 runs total)
RX +
70/ 53 bell
snatch 135/95
Int
44/ 26 bell
95/65 snatch
rules for this team wod
1 athlete must complete the entire set and the other athlete the other . so athlete 1 must do 21 reps of kswing
athlete 2 cal row. when the set of 15 comes up you can switch athletes. ask for details if confused
Extra Credit
choose carfully
1- EMOM 9
min 1 – pwr clean 3 reps 65-75%
min 2- 10-12 push ups
min 3- 10/8 cals on bike
2- 3 sets 12 reps back ext weighted
3- cardio set 20 min – bike/ row/ run