14
Apr
41417 cycle 1 week 2 day 5
J5 CrossFit – CrossFit
“you will never know what worse luck your bad luck has saved you from”
Warm-up
coachs choice
Mobility
coachs choice
knee
ankle
wrist
1: Back Squat
warm up to 60 %
then every 2 min
60%x3
70%x3
75%x3
80%x3
log heavy set
2: 41417 ” nightmere on elm st” RX silver (Time)
chipper
for time
50/40 cal row
40 box jump over 24/20
30 american swings 53/35
20 over head squat 115/75
10 bar muscle ups
3: 41417 ” nightmere on elm st” int bronze (Time)
50/40 cal row
40 box step over 24/20
30 american swings 44/25
20 ohs 95/65
10 ctb pull up
Extra Credit
1- bro shesh , work thosr arms
bis and tris
2- 4 min plank accumulate
3- dumbbell snatch 50/35 20 reps 3 rounds