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3817 open cycle week 3 day 3

8
Mar

3817 open cycle week 3 day 3

J5 CrossFit – CrossFit

“dont let the behavior of others destroy your inner peace ”
dalai lama

Warm-up

1 burpee

10 sit ups

2 burpee

10 sit ups

3 burpee

10 situps

4 burpee

10 situps

5 burpee

10 situps

Mobility

banded upper body 3 min

banded lower body 3 min

Snatch (squat 5 x 2 @ 80% )

the 5 sets of 2 reps starts when you get to 80% of your 1 rep max.

if you are still not comfortable with the squat you may power

Bench Press (1-1-1-1-1-1-1-1 )

build up to the days heavy 1 rep

does not have to be 1 rep max but if you get a new PR thats ok

Extra Credit

1- run 3 x 400 m rest 2 min

2- 3 x10 hspu or modified

3- 3 x 3 power clean build up must be tng