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52417 cycle 2 week 1 day 3

24
May

52417 cycle 2 week 1 day 3

J5 CrossFit – CrossFit

“Iam the best at what I do but what i do best isnt very nice”
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BIRTHDAY WOD

Warm-up

coachs choice

Mobility

athletes choice 6 min

1 : Metcon (AMRAP – Reps)

TEAM WOD

TEAM OF 2

RX

23 min AMRAP (MJs number)

19 toes to bar (1982 year of birth)

82 double unders

run or row 400m

35 pull ups (35 year of age)

35 box jumps 20/14

run or row 400m

20 alt pistols (2012 est J5)

12 ohs 135/95

run or row 400m

60 burpees HR (60 pairs of kicks)

60 wall balls

run or row 400m

5 muscle up ring or bar ( 5 for J5)

5 cleans jerk 225/155

run or row 400m

20 alt db snatch 50/35 (2017 this year)

17 hspu

run or row 400m

run or row counts as 40 points

1 round = 610 reps
scale as needed

dubs x 2

muscle up x 2 with ctb and ring dips

5 mu = 10 ctb 10 ring dip

or banded

scale weight

pistol – goblet squat 53/35

box jump set ups

t2b= HLR

Extra Credit

1- work on a wekness

2- hs walk practice

3- 100 crunchs

4- single leg bulgarian split squats 5 x 10 light weight