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2717 week 5 open cycle day 2

7
Feb

2717 week 5 open cycle day 2

J5 CrossFit – CrossFit

“yes, in all my research, the greatest leaders looked inward and were able to tell a good story with authenticity and passion”
Deepak Chopra

Warm-up

run 4 laps

then

3 rounds of strict cindy

5 pull up

10 push up

15 squat

Mobility

barbell t spine mob 2 min

banded tspine 1 min

Strength

3 x 8-10 strict press

form the rig

95/65

2: Split Jerk (5 x 1 @ 80-90% of 1 rm )

log heavest of day

from rig

3 : Metcon (AMRAP – Reps)

7 min

3 overhead squats

3 pull ups

6 ohs

6 pull ups

9 ohs

9 pull ups

12 ohs

12 pull ups

etc

RX- 95/65

int- 75/55

rx plus – ctb

Extra Credit

1- back squat 3×3 build

2- 100 situps

3- bike 10 min med pace