14
Jul
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
1- rom wod
2- mobility