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42617 cycle 1 week 4 day 3 “happy gilmore”

26
Apr

42617 cycle 1 week 4 day 3 “happy gilmore”

J5 CrossFit – CrossFit

“if there is no struggle there is no progress “

Warm-up

5 min amrap

3 pull ups

6 push ups

9 squats

Mobility

floss

1 : Clean and Jerk

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 : Metcon (Time)

team wod , teams of 2.

for time

100 cal row

100 wall ball 20/14

100 dubs

100 sdlhp 75/55
int

chose weight

Extra Credit

1- front squat (wiht a 3 sec pause) 3×3 heavy

2- delt work -(shoulder) – 3 x10 super set side raise, front raise, reverse fly

3- ski 20 / bike 20 4 rounds

4- run 1 mile