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42417 cycle 1 week 4 day 1 “hang over”

24
Apr

42417 cycle 1 week 4 day 1 “hang over”

J5 CrossFit – CrossFit

“the best is yet to be “

Warm-up

3 rounds

200m row

10 push ups

10 good mornings

Mobility

hips

hamstring

1 : Deadlift

spend 7 min warming up. then every 90 sec take 1 lift.

set 1- 70%

set 2- 75%

set 3- 80%

set 4- 90%

log heavy set

2 : Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
intermediate

21 -15-9

2 bars

185/125 dead lift

95/65 push press

Extra Credit

1- clean pull – 3×3

2- 3 dips until failure

3- bench 3 x8 med

4- 150 cal or 10 min run