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33117 post open deload week

31
Mar

33117 post open deload week

J5 CrossFit – CrossFit

“you cant fll if you dont climb. But theres no joy in living your whole life on the ground “

Warm-up

coachs choice

Mobility

1- barbell add smash

2- barbell trap smash

1 : 33117 SILVER (AMRAP – Rounds and Reps)

RX

16 min amrap

20 push jerk 95/65

20 box jump over 24/20

20 pull up

200 m run
run count as 20 reps

to the 2ns pole is 10 back in is the other 10 reps.

2 : 33117 BRONZE (AMRAP – Rounds and Reps)

Intermediate

16 min amrap

20 shoulder to over head 75/55

20 box over

20 banded or ring row

200 m run

Extra Credit

BRO shesh

go in the back and lift you some weights

1- alt bicep curls 3 x 12

2- tricep ext 3 x 12

3- close grip push up 3 x failure

4- stright bar curl 3 x failure

5- db shoulder press 3 x 10

6- single leg suqat let on bench holding db , 4 x 10 holding db