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122816 ” the cutie”

28
Dec

122816 ” the cutie”

J5 CrossFit – CrossFit

Warm-up

3 rounds

10 push up

10 sit up

10 light wall ball

10 light russ k swings

Mobility

banded lat stretch

banded shoulder stretch

1: Bench Press

warm up to 60% then

every 90 sec

perform the the following sets in the following order:

60% x 5

65% x 3

70% x 3

75% x 3

80% x 1

85% x 1

log 85%

2: Metcon (AMRAP – Reps)

team wod

2 athletes

———–

4 rounds of

4 min amraps

with 1 min rest in between

you go i go style , so 1 athlete must complete whole round

RX silver

4 power snatch 95/65

6 t2b

8 hr push ups

Int bronze

4 power snatch 75/55

6 t2b

8 hr push ups

RX+

4 squat snatch 95/65

6 t2b

8 hr push ups

add accumulation of reps

Extra Credit

choose 2 of the following

Skill Practice

focus on one of your weknesses

Conditioning

sled push

5 sets down and back moderate weight

Core

8 rounds

20 sec work 10 sec rest

v ups