26
Sep
week 4 day 1 phase 2 ” the constant”
J5 CrossFit – CrossFit
Warm-up
5 min amrap
150 m row
10 goblet squats
10 kettle swings
10 push ups
Mobility
wrist front rack mobility
ankle mobility
I : Front Squat (5 x3 @ 80% )
pause front squats , take a 2 sec hold at the bottom of the squat.
II : Metcon (Time)
3 rounds for time
RX
9 squat cleans 155/105
6 bar muscle up
Intermediate
9 squat cleans 95/65
9 pull ups
RX +
9 squat cleans 175/115
6 ring muscle ups
10 min time cap
________
what to do if your in between. try using a band (at your own risk) for bar muscle ups. or maybe through in a chest to bar.
please be carful. you may choose a weight that is in between.
Extra Credit
touch and go clean and jerk at 145/100
4x 4
strict pull up
3×10
strict ring dip
3×10
5 min med pace assalt bike