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