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32017 open cycle week 5 day 1

20
Mar

32017 open cycle week 5 day 1

J5 CrossFit – CrossFit

“truth is so rare that it is delightful to tell it”
emily Disckinson

Warm-up

2 rounds

500 m row

20 air squats

10 dubs

Mobility

t spine stretch – 2 min

ankle – 2 min

Specific warm up

3 rounds steady building up

10-15 dubs

5 trhusters (building)

5 snatch (building)

resting 1 min

1 : Metcon (Time)

RX

for time

30 dubs

10 power snatch 115/85

30 dubs

10 thrusters 115/85

30 dubs

10 power snatch 115/85

30 dubs

10 thrusters 115/85

12 min time cap

2: Metcon (Time)

Intermediate

for time

50 singles

10 power snatch 75/55

50 singles

10 thrusters 75/55

50 singles

10 power snatch 75/55

50 singles

10 thrusters 75/55

12 min time cap

Extra Credit

1- back squat- 1-1-1-1-1-1 @ 75-85%

2- strict pull up- 4 sets of max effort

3- ghd – 30 sec on 30 sec off 5 rounds