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52617 cycle 2 week 1 day 5

26
May

52617 cycle 2 week 1 day 5

J5 CrossFit – CrossFit

“i am what ever you say I am ”
M

Warm-up

3 rounds

5 pull ups

5 push ups

5 squats

5 sit ups

5 good mornings

Mobility

couch stretch

chest stretch

1 : Bench Press (4x 3 )

8 min to warm up to

60% of 1 rep max

then

Every 90 sec

set 1- 60%x3

set 2- 65%x3

set 3-70%x3

set 4-75%x 3

log heavy set

1 : Metcon (Time)

RX + gold

4 rounds FOR TIME

15 thruster 75/55

10 ctb pulls

5 strict hspu flat mat

10 min cap

2 : Metcon (Time)

RX siver

4 rounds FOR TIME

15 thruster 75/55

10 pulls ups

5 hspu flat mat

10 min cap

2 : Metcon (Time)

INT – Bronze

4 rounds FOR TIME

15 thruster 65/45

10 ring row

5 push ups HR

10 min cap

Extra Credit

1- muscle up work

2- 30/20/10

AAB

15/10/5

DB clean 50/35

3- upper body

4 rounds 16 total min

min 1 – 40 sec of biscep curls db

min 2- 40 sec db lat raise

min 3- 40 sec db bench

min 4- 40 sec tricep ext

4- hang squat clean work ( light) 5x 3