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2417

4
Feb

2417

J5 CrossFit – CrossFit

Weightlifting

1- waarm up

2- bar bell warm up

3- press and clean ( sots press)

4- clean and jerk

5x 1 80-90% of 1 rm

5- overhead squat 3×5 @ 60%

6- cool down

Conditioning

teams of 2 athletes

for time

2 rounds of HANSON

30 kettle swings 53/35

30 burpees

30 sit ups

rest 1 min

3 rounds of hot shots 19

30 air squats

19 cleans 135/95

7 strict pull ups

row 400 m

rest 1 min

then

2 rounds of danny

30 box jumps 24/20

20 push press 115/75

30 pull ups

lets remember the fallen