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6817 cycle 2 week 3 day 4

8
Jun

6817 cycle 2 week 3 day 4

J5 CrossFit – CrossFit

“don’t judge my story by the chapter you walked in on “

Warm-up

core EMOM 8

min 1 – run 100m

min 2- 20 crunch

Mobility

6 min athlete choice

1 : Split Jerk (5×2 )

spend 15 min on your own . perform 5 sets of 2 reps pause (2 sec) split jerk @ 70%-75% of 1 rep max

1: Metcon (Time)

RX +

3 rounds for time

100 dubs

20 strict hspu

2: Metcon (Time)

RX

3 rounds for time

100 dubs

20 hspu

3: Metcon (Time)

INT

3 rounds for time

150 singles

20 push ups or 20 push press 95/ 65

Extra Credit

choose the following carfully

1- Rom wod

2- 20 min upper body mobility

3- 20 min lower body mobility

4- 20 min of slow cardio