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32117 open cycle week 5 day 2

21
Mar

32117 open cycle week 5 day 2

J5 CrossFit – CrossFit

“yes , in all my reearch, the greatest leaders looked inward and were able to tell a good story with authenticity and passion”.
deepak chopra

Warm-up

run 400

then

15 barbell good mournings

15 bearbell dead lifts

15 bent over bar bell rows

Mobility

1- scorpion stretch 1 min each side

2- hamstring banded stretch 1 min each

3- lacross ball each side of back (low) 1 min

Specific warm up

10 min

warm up shoulder to overhead

2 rounds – 3 ctb

build up to dead lift weight

2 rounds 5 wall ball

1 min plank

1 : Metcon (AMRAP – Rounds and Reps)

RX

10 min amrap

5 sto 155/105

10 chest to bar pull ups

15 dead lifts 155/105

20 wall balls 20/14

25 sit ups

2 : Metcon (AMRAP – Rounds and Reps)

Intermediate

10 min amrap

5 sto 135/95

10 pull ups

15 dead lifts 135 95

20 wall balls 14/10

25 sit ups

Extra Credit

1- bench press – 1-1-1-1-1-1 build

2- weighted dips till failure 3 sets

3- ghd back ext – 3 x 15