Call Us: (618) 551-0445

4717 cycle 1 week 1 day 5

7
Apr

4717 cycle 1 week 1 day 5

J5 CrossFit – CrossFit

“all life is an experiment , the more experiments you make , the better”
Ralph Waldo Emerson

Warm-up

10 burpee

10 situp

10 air sqauts

10 push ups

10 lunge

5 burpee

5 situp

5 air squats

5 push ups

5 lunge

Mobility

t spine

tricep

1 : Back Squat

warm up for 5 min

then

every 2 min

4 reps @ 55%

4 reps @ 60 %

4 reps @ 70%

4 reps @ 75%

log your 75%

2 : 4717 “beverly hills cop” gold (Time)

RX + 4 rounds

run 400m

20 alt dumbbell snatch 50/35

5 ring muscle ups

15 min cap

3: 4717 “beverly hills cop” silver (Time)

RX for time

run 400 m

20 alt db snatch 50/35

10 ring dips

4: 4717 “Beverly hills cop” Bronze (Time)

Intermediate for time

4 rounds

run or row 400m

20 alt db snatch 35/20

10 push ups or box dips

Extra Credit

1- 5 x 10 db strict press

2- 5 x 10 over head squat 95/65

3- 3 x sumo dl high pull

4- d ball over shoulder 40 reps 100/80