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31417 open cycle week 4 day 2

14
Mar

31417 open cycle week 4 day 2

J5 CrossFit – CrossFit

Warm-up

min 1 – 30 sec of singles

min 2 – 30 sec of burpees

min 3- 30 sec of crunchs

6 min

Mobility

1 – barbell trap smash

2- barbell chest stretch

3- barbell tricep

Specific warm up

warm up with power cleans

warm up dubs

warm up bar over burpees

EMOM

12 MIN

MIN 1- 5 power cleans

MIN 2- 30 double unders

MIN 3- 8 bar facing burpees

RX- 155/105

INT- 135/95 and singles x2

( to modify further you choose weight)

no measure

Extra Credit

1- bench press

5 sets of 10 reps 135/ 75

2- dips 5 x10

3- ring muscle ups 4 x4

4- good mournings 45/35 3x 12