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7717 post cycle 2 DELOAD week

7
Jul

7717 post cycle 2 DELOAD week

J5 CrossFit – CrossFit

“In a nation that was proud of hard work, strong families, close-knit communities, and our faith in God, too many of us now tend to worship self-indulgence and consumption. Human identity is no longer defined by what one does, but by what one owns. But we’ve discovered that owning things and consuming things does not satisfy our longing for meaning. We’ve learned that piling up material goods cannot fill the emptiness of lives which have no confidence or purpose. ” – Jimmy Carter

Warm-up

coachs choice

Mobility

coachs choice

Specific warm up

go through moves

3/2/1

rope

t2b

lunge

row / run

GOLD : Metcon (Time)

5 rounds for time of:

15-ft. rope climbs, 1 ascents

10 toes-to-bars

22 overhead walking lunge steps, with DB 50/35

Run 400 meters

20 min time cap

SLVR: Metcon (Time)

4 rounds for time of:

15-ft. rope climbs, 1 ascents

8 toes-to-bars

22 overhead walking lunge steps, with DB 50/35

Run or row 400 meters

20 min time cap

BRNZ: Metcon (Time)

4 rounds for time of:

10 strict elevated ring row

8 hanging leg raise

22 overhead walking lunge steps, with DB 35/20

Run or row 400 meters

20 min time cap

Extra Credit

1- work capcity

bike 10/8 cals

10 burpees

3 rounds fast a F

2- Burg training

A) 3 x 12 ohs

B )3 x 12 thruster

C )3 x12 atomic sit ups

D) row 3 x 400 fast as you can

E) snatch or clean pick 1 ( pulls at weight you want to hit)

3- core

100 sit up or crunch