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7517 post cycle 2 DELOAD WEEK

5
Jul

7517 post cycle 2 DELOAD WEEK

J5 CrossFit – CrossFit

“I would rather belong to a poor nation that was free than to a rich nation that had ceased to be in love with liberty.” – Woodrow Wilson

Warm-up

coachs choice

Mobilty

coachs choice

1 : Metcon (AMRAP – Reps)

TEAMs of 2

2 min of max sled push down and back

( 2 teams go head to head )

down and back count as one

weight

for both men and women

45 # plate

#goequality

-down and back count as 1 rep

GOLD : Metcon (Time)

teams of

2 athletes

“PIZZA PARTY”

for time

21/15/9

thrusters 95/65

pull ups

rest 2:00 min

then

3 rounds

run 400m (both run)

21 swings (american) 53/35

12 pull ups

rest 2:00 min

then

30 clean & jerks 135/95

rest 2:00 min

then

9/15/21

pull ups

thrusters 95/65

thanks PARKER

30 min time cap

SLVR : Metcon (Time)

teams of

2 athletes

“PIZZA PARTY”

for time

21/15/9

thrusters 95/65

pull ups

rest 2:00 min

then

3 rounds

run 400m

21 swings (russian) 53/35

12 pull ups

rest 2:00 min

then

30 clean & jerks 135/95

rest 2:00 min

then

9/15/21

pull ups

thrusters 95/65

thanks PARKER

BRNZ : Metcon (Time)

teams of

2 athletes

“PIZZA PARTY”

for time

21/15/9

thrusters 75/55

ring rows or strict band

rest 2:00 min

then

3 rounds

run 400m

21 swings (russian) 53/35

12 ring rows or strict band

rest 2:00 min

then

30 clean & jerks 95/65

rest 2:00 min

then

9/15/21

ring row or strict pull up

thrusters 75/55

thanks PARKER

Extra Credit

1-work capacity

bike

4 min

3 min

2 min

1 min

(intense)

2- BURG TRAINING

A) build to a heavy clean / C&J/ snatch _ pick 1

B) 3 x 10 box jump

3 x 10 atomic sit ups

3 x 10 ohs

3- core

plank – 5min

side plank 2 min each side