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cycle 2 week 2 day 2

30
May

cycle 2 week 2 day 2

J5 CrossFit – CrossFit

“disipline is just choosing between what you want now and what you want most”

Warm-up

6 min row lightly

Mobility

lat

tspine

ankle

Strength

8 min

ever min on a min

min 1- 5 sotts press

min 2- 5 sotts press

min 3- 5 sotts press

min 4- 5 sorts press

min 5- 5 ohs

min 6- 5 ohs

min 7- 5 ohs

min 8- 5 ohs

1 : Power Snatch (4 x2 )

warm up for 6 min

then every 90 sec

1- 65%x 2

2- 70%x 2

3- 75%x 2

4- 80%x 2

2 : Metcon (Time)

RX + gold

8 min time cap to complete the following

10 cleans 135/95

8 cleans 155/105

6 cleans 185/ 135

4 cleans 205/145

2 cleans 225/155

3: Metcon (Time)

RX Silver

8 min time cap to complete the following

10 cleans 115/75

8 cleans 135/95

6 cleans 155/105

4 cleans 185/ 135

2 cleans 205/145

3: Metcon (Time)

intermediate

8 min time cap to complete the following

10 cleans 95/65

8 cleans 115/75

6 cleans 135/95

4 cleans 155/105

2 cleans 185/ 135

Extra Credit

1- front squat

then every 90 sec

1- 65%x 2

2- 70%x 2

3- 75%x 2

4- 80%x 2

2- 8 min emom

1- pause ohs in bottom 3

2-strict pull ups 5

3- 100 crunch

4- 150 cal row or bike low intensity