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7317 post cycle 2 DELOAD WEEK

3
Jul

7317 post cycle 2 DELOAD WEEK

J5 CrossFit – CrossFit

“So, first of all, let me assert my firm belief that the only thing we have to fear is fear itself – nameless, unreasoning, unjustified terror which paralyzes needed efforts to convert retreat into advance. In every dark hour of our national life a leadership of frankness and vigor has met with that understanding and support of the people themselves which is essential to victory. ” – Franklin D. Roosevelt

Warm-up

coachs choice

Mobility

coachs choice

Specific warm up

go through

movments in order

3/2/1

wall ball

pwr snatch

hspu/ push up

dubs

burpee

sdlhp

GOLD: Metcon (Time)

RX+

for time

3 rounds

25 wall ball 20/14

10 power snatch 135/95

rest 2:00min

then

3 rounds

10 hand stand push ups (flat)

25 dubs

rest

2:00 min

3 rounds

10 bar facing burpees

20 sump deadlift high pull 95/65

24 min time cap

SLVR: Metcon (Time)

RX

for time

3 rounds

25 wall ball 20/14

10 power snatch 115/75

rest 2:00min

then

3 rounds

10 hand stand push ups (flat)

25 dubs

rest

2:00 min

3 rounds

10 bar facing burpees

20 sump deadlift high pull 75/55

24 min time cap

BRNZE: Metcon (Time)

INT

for time

3 rounds

25 wall ball 14/10

10 power snatch 95/65

rest 2:00min

then

3 rounds

10 hand stand push ups

modify as needed on mats or fav progression

50 singles dubs

rest

2:00 min

3 rounds

10 bar facing burpees

20 sump deadlift high pull 65/45

24 min time cap

Extra Credit

1- Work capacity

5 x 400 spints on rower

2- BURG TRAINING

A) 3 rounds – 20 power snatch 75/55

B)3x 400m sprints

C) 3X 400m row sprints

3- CORE

5 x 12 ghd

3x 10 t2b