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4317 cycle 1 week 1 of 4 day 1

3
Apr

4317 cycle 1 week 1 of 4 day 1

J5 CrossFit – CrossFit

“success is measured by your discipline and inner peace”
Mike Ditka

Warm-up

3 rounds

1 suicede in the turf

20 sit ups

10 good mornings

Mobility

1- hamstring work 1 min

2- hip work 1 min each side

3- banded shoulder 1 min ea

1 : Deadlift

5 min warm up

then

EVERY 2 MIN

4 reps @ 55%

4 reps @ 60 %

4 reps @ 70 %

4 reps @ 75%

does not have to be touch and go

log 75% set

2: 4317 GOLD “ET” (Time)

RX + for time

21-15-9

front squats 155/105

burpee box jump 30/24

10 min time cap

3: 4317 “ET” silver (Time)

RX for time

21-15-9

front squat 135/95

burpee box jump 24/20

10 min time cap

4: 4317 “ET” Bronze (Time)

Intermediate

21-15-9

front squats 95/55

burpee box step ups 24/20

10 min time cap

Extra Credit

1- bench press 5 x 5

2- incline db bench 5 x 10

3- 100 crunchs

4- 10 /8 cal on bike + 10 thrusters 45/35 = 3 rounds