week 5 day 2 phase 2 ” enter the dragon”

4
Oct

week 5 day 2 phase 2 ” enter the dragon”

J5 CrossFit – CrossFit

Warm-up

7 min

row

run

bike

jump

Mobility

lacross ball shoulder focus

! : Metcon (AMRAP – Reps)

8 min amrap

A-

5 deficit hand stand push up

10 strict pull ups

12 alt pistols

B-

5 hand stand push ups or modified

10 banded strict pull ups

12 pistol progression

C-

6 shoulder tap on wall

10 ring row

10 single leg box squat
focus on using good body movment with high quility reps. dont rush this is not intended to get max reps just for reps.

II: Metcon (AMRAP – Reps)

8 min amrap

rx

9 power snatchs 95/65

9 chest to bar pull ups

Intermediate

9 pwr snatchs

9 mod pull ups

RX +

9 power snatchs 135/95

9 bar muscle ups

Extra Credit

row sprints

5x 250 sprint

3 x 10 db thruster 50/20