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