11
Jul
71117 pre cycle 3 test week
J5 CrossFit – CrossFit
“The world breaks everyone, and afterward, some are strong at the broken places.” —Ernest Hemingway
Warm-up
3 rounds
20 sec wall hold
10 ring rows
Mobility
shoulder work
tst 1: Metcon (AMRAP – Reps)
2 min to as many handstand push ups as possible.
RX – flat mat
Int- may use the following
1- multi mats
2- push ups
3- wall walks
rest 4 min
tst 2: Metcon (AMRAP – Reps)
2 min of max pull ups
RX- chin over bar
INT
1- banded strict
2- ring rows
GOLD : Metcon (Time)
3 rounds for time
20 deadlifts 245/165
20 box jumps 30/24
15 min cap
SLVR : Metcon (Time)
3 rounds for time
20 deadlifts 225/155
20 box jumps 24/20
15 min cap
BRNZ : Metcon (Time)
3 rounds for time
20 deadlifts 205/135
20 box jumps or step up 24/20
15 min cap
Extra Credit
keep the volume low this week people. choose wisly.
1- skill work – work on weakness 10 min
2- cardio – 10 min
3- lifting tech – 10 min
