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13117 open cycle week 4 day 2

31
Jan

13117 open cycle week 4 day 2

J5 CrossFit – CrossFit

“Coming together is a beginning keping together is progress. Working together is success.” Henry Ford

Warm-up

row and

barbell warm up

Mobility

t spine – work

ankle work

Specific warm up

5 min warm up snatch work

1 : complex work (build up )

10 min EMOM

build up each min

1 power snatch + 2 overhead squats
log heaviest set completed

2 : Metcon (AMRAP – Rounds and Reps)

7 min AMRAP

7 dead lift

7 hand stand hspu

RX- 225/155

no mat / 1 mat

INT- 185/125

1 mat / muti mat

RX+ 245/165

plates

45/25 mat in the middle

Extra Credit

1- for time 150/ 100 cal on the rower

2- bench press – 5x 5 @ 70%

3- strict push ups – no quads or knees hit the ground

4- 5 x 10 strict pull ups