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41817 cycle 1 week 1 day 2 ” karate kid “

18
Apr

41817 cycle 1 week 1 day 2 ” karate kid “

J5 CrossFit – CrossFit

“power dosnt corrupt people, people corrupt power”

Warm-up

5 wall walks

5 -20 sec plank holds with 10 sec

5- long jumps

Mobility

roll out upper back

partner back stretch

1 : Clean and Jerk

5-8 min warm up

then every 90 sec for 4 sets

2 reps

set 1 – 65% x2

set2- 75%x 2

set 3- 80%x 2

set 4- 85%x 2

log heavy set

2: 41817 ” karate kid” silver (AMRAP – Rounds and Reps)

RX

8 min amrap

8 -kipping hspu -flat mat

8- sump dead lift high pull 95/65
1 -round = 16 rep

3: 41817 “karate kid” bronze (AMRAP – Rounds and Reps)

intermediate

8 min amrap

8-hand release push ups

8- sdlhp 75/55
other options for hspu

1- inverted hspu from box

2- strict press

3- dumbell push press

Extra Credit

pick 3 of 5

1- bent over row 3x 10 light

2- single arm dumbell row 5 x8

3- weighted glute bridge 4x 10

4- dumbell lunge 3 x10

5- 100 cal on bike