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

3- dumbbell snatch 50/35 20 reps 3 rounds