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12317 open prep / week 3/ day 1

23
Jan

12317 open prep / week 3/ day 1

J5 CrossFit – CrossFit

“there is no passion to be found playing small-in settling for a life that is less than the one you are capable of living”
nelson mandela

Warm-up

range of motion

then

30 burpees

Mobility

banded over head stretching

1: Metcon (Time)

primer

50 wall balls for time

rx- 20/14

int- 14/10

rx + must go unbroken
5 min time cap

rest as coachs discretion prior to wod 2

2: Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

RX –

15 thrusters – 95/65

15 bar facing burpees

Int

15 thrusters – 75/55

bar facing burpees

RX +

must go unbroken

to push this button

at the end of amrap rest for 2:00 min mark then develop

a 1 rm snatch in 6 min

2a: Snatch (6 min to develop )

Extra Credit

choose 3 of the following

open prep

1. EMOM 6

min1 – 5 reps heavy dead lift

min2- 10 box jumps

2. 50 kettle swings for time

3. plank hold 3 min

4. prowler push 10 laps light weight