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Week 2 of 3 (all of the crosscuts) day 1

14
Nov

Week 2 of 3 (all of the crosscuts) day 1

J5 CrossFit – CrossFit

Warm-up

range of motion

then

4 steady rounds

10 air squats

8 push ups

5 strict pull up or banded strict pull up

Mobility

floss the knee

banded hip

EMOM

Back Squat

Emom

5 min to warm up and gather weights

then

min 1- 3 reps @ 60%

min 2- 3 reps @ 70%

min 3- 3 reps @ 80%

min 4- 3 reps @ 80%

min 5- 3 reps @ 80%

Metcon (Time)

3 rounds for time

RX

50 air squats

10 chest to bar pull ups

10 hang power clean 115/75

Int

50 air squats

10 pull up

10 hang cleans 95/65

RX+

50 air squats

5 muscle ups bar or ring

10 hang pwr clean 135/95

12 min time cap

Extra Credit

push focus

bench press – 5 sets of 5 reps @ 60-70%

3 rnd 10 db thruster

10 cal aab