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42817 cycle 1 week 4 day 5 “caddy shack”

28
Apr

42817 cycle 1 week 4 day 5 “caddy shack”

J5 CrossFit – CrossFit

“only those who dare to fail greatly can ever achieve greatly “

Warm-up

caochs choice

Mobility

coachs choice

1 : Back Squat

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)

rx

for time 30 clusters

155/105

every 2 min run 100m

3: Metcon (Time)

INT

for time

30 clusters for time

115/75

every 2 min run 100 m

Extra Credit

1- broshesh – arms- bis and tris

super set

5 sets 10-15 reps db curl/tri press down

2- 50 ghd sit ups for time

3- ohs – 3 x 10

4- row 2k