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6717 cycle 2 week 3 day 3

7
Jun

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