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62217 cycle 2 week 5 day 4

22
Jun

62217 cycle 2 week 5 day 4

J5 CrossFit – CrossFit

“Hem your blessings with thankfulness so they dont unravel”

Warm-up

day 4 of 22 push up challenge , 22 push ups

then

2 rounds

10 push press

10 push jerk

10 split jerk

Core

8 min core work out

Split Jerk

take 10 min warm up to 90 % of 1 rep max

then as a team

every 90 sec 1 rep @ 90% for 3 sets

RX+ : Metcon (Time)

5 rounds for time

20 v ups

40 dubs ( unbroken)

12 min cap

RX: Metcon (Time)

5 rounds for time

20 v ups

40 dubs

12 min cap

INT: Metcon (Time)

5 rounds for time

30 crunch

80 singles dubs

12 min cap

Extra Credit

1- ( conditioning) sled push 5 rounds down and back

2- skill practice