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
