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week 2 day 4 “Alexander Hamilton”

J5 CrossFit – CrossFit

Warm-up

Mobility

athletes choice , shoulder specific

Gymnastics

Hand stand walk progression

box jump 3x 20

pull up strict 3×10

I : Metcon (Time)

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RX+

for time

10 ghd situps

20 dubz

20 ghd situps

40 dubz

30 ghd sit ups

60 dubs

RX

for time

10 dubz

10 sit ups

20 dubz

20 situps

30 dubz

30 situps

40 dubz

40 situps

50 dubz

50 situps

Intermediate

10 dubz

10 situps

10 dubz

20 situps

10 dubz

30 situps

10 dubz

40 situps

10 dubs

50 situps

Weightlifting

week 3 day 2

behind the neck jerk

8 sets of 1 rep @ 80-90%

of snatch

bench

4×4 80%

bent over row

3×10

Weght Loss Warriors

100 crunch

100 lunge

100 mtn climbers