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11317 the OPEN IS COMING

13
Jan

11317 the OPEN IS COMING

J5 CrossFit – CrossFit

Warm-up

row 200 m

10 power cleans

10 stiff leg dead lifts

3 rounds

Mobility

shoulder smash with lacross ball

pigeon stretch

1 : Power Clean (70% of 1 rep max )

5 rounds of 30 sec max efforts

1 min rest in between each set.

based of of 70% of 1 rm. add all reps together for final tally

2: CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.
modificatian 1-

banded muscle ups

2.1: CrossFit Games Open 16.3 Scaled (AMRAP – Reps)

AMRAP 7 Minutes

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.

Extra Credit

open prep

imedietly following metcon do one of the following

1 – max bupee in 5 min

2- max clean and jerk find 1 r m in 10 min