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31317 open cycle week 4 day 1

13
Mar

31317 open cycle week 4 day 1

J5 CrossFit – CrossFit

Warm-up

row or run for 3 min

then

3 rounds

20-30 dubs

10 push ups

10 wall ball

Mobility

wall sit adductor stretch with band

couch stretch

banded lat

Specific warm up

spend time worjing through the movments

1 : Metcon (Time)

RX

for time

row 20/15 cal

20 dead lift 225/155

20 wall ball 20/14

20 hand stand push up

( flat mat)

____________

row 15/10 cal

15 dead lift 225/155

15 wall ball 20/14

15 hspu

____________

row 10/5 cal

10 dead lift 225/155

10 wall ball 20/14

10 hspu

14 min time cap

2: Metcon (Time)

INTERMEDIATE 1

for time

row 20/15 cal

20 dead lift 185/125

20 wall ball 20/14

20 hand stand push up

1 mat / 2 mat

____________

row 15/10 cal

15 dead lift

15 wall ball

15 hspu

____________

row 10/5 cal

10 dead lift

10 wall ball

10 hspu

14 min time cap

3: Metcon (Time)

INTERMEDIATE 2

for time

row 20/15 cal

20 dead lift 155/105

20 wall ball 14/10

20 hr push ups

____________

row 15/10 cal

15 dead lift

15 wall ball

15 hr push up

____________

row 10/5 cal

10 dead lift

10 wall ball

10 hr push ups

14 min time cap

Extra Credit

1- back squat with 3 sec pause

5 sets 3 reps at 60%

2- strict pull ups 5 x 15

3- ghd 4 x 20 weighted