71417 pre cycle 3 test week

J5 CrossFit – CrossFit

“I like criticism. It makes you strong.” —LeBron James

Warm-up

500 m run

3 rounds

15 empty bar front squats

Mobility

wrist and ankle

test1: Front Squat (find 2 rep max )

20 min to est a 2 rep max front squats

GOLD : Metcon (AMRAP – Rounds and Reps)

10 min amrap

13 squat snatchs 135/95

10 bar facing burpees

13 squat cleans 135/95

10 bar facing burpees

SLVR : Metcon (AMRAP – Rounds and Reps)

10 min amrap

13 squat snatchs 95/65

10 bar facing burpees

13 squat cleans 95/65

10 bar facing burpees

BRZ: Metcon (AMRAP – Rounds and Reps)

10 min amrap

13 power snatchs 95/65

10 bar facing burpees

13 power cleans 95/65

10 bar facing burpees

Extra Credit

recover

2- mobility