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2617 week 5 open prep day 1

6
Feb

2617 week 5 open prep day 1

J5 CrossFit – CrossFit

“I can be me better than anyone can”
Diana Ross

Warm-up

75/65 cal row

Mobility

2 min couch stretch

1 min banded wrist stretch

1 : Metcon (Time)

FOR TIME

4 rounds

50 double unders

15 burpees to target 6in

10 min time cap
rest 5 min completly after 10 min mark

2: Metcon (Time)

for time

15/12/9

toes to bar

thrusters

RX- 95/65

int- 75/65

rx + unbroken

10 min time cap
upon 10 min cap rest 3 min

3: Metcon (AMRAP – Reps)

after 3 min rest

3 min AMRAP

max effort squat sumo dead lift high pull

rx-95/65

int- 75/55

Extra Credit

open prep

1- push press build up – 1-1-1-1-1–1-1-1-1

2- overhead walking lunge with dumbell 50/35

20 fit down rest 30 sec then 20 ft back. 5 rounds

3- dumbell snatch – 5sets 10 reps 50/35