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

5 min med pace assalt bike