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92017 DELOAD WEEK

20
Sep

92017 DELOAD WEEK

J5 CrossFit – CrossFit

Warm-up

coachs choice 5-8 min

Mobility

5-6 coachs choice

DEMO

3 min coach demo

Specific warm up

5- 10 min

GOLD : Metcon (AMRAP – Reps)

20 min AMRAP

TEAMS OF 2

100- push ups

80- ghd sit ups

60- pistols

40- cal row

20- sto 185/135
1 – athlete moves at a time

2 – 300 reps per round

SLVR : Metcon (AMRAP – Reps)

20 min AMRAP

TEAMS OF 2

100- push ups

80- sit ups

60- goblet squats 44/26

40- cal row

20- sto 155/105
1 – athlete moves at a time

2 – 300 reps per round

BRNZ : Metcon (AMRAP – Reps)

20 min AMRAP

TEAMS OF 2

100- push ups

80- crunch

60- air squats

40- cal row

20- sto 115/75
1 – athlete moves at a time

2 – 300 reps per round