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week 2 day 5 (phase 2) ” shine down”

16
Sep

week 2 day 5 (phase 2) ” shine down”

J5 CrossFit – CrossFit

Warm-up

rom

then coachs warm up

Mobility

upper body 4 min

lower body 4 min

CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#
intermediate

ground to overhead

45/35

65/45

75/55

95/ 65

no target

Extra Credit

emom 15 min

min 1- 20 sit ups

min 2- 10 dumbbell bench

min 3 10 dumbbell row

min 4- 10 lat db raise

min 5- 10 bicurls + try press