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week 4 day 5 phase 2 ” open it up”

30
Sep

week 4 day 5 phase 2 ” open it up”

J5 CrossFit – CrossFit

Warm-up

8 min emom

min 1 – 30-40 singles

min 2- 10 empty bar snatchs

Mobility

foot and lacross ball smash

double lacross ball upper back smash

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#
Intermediate

option 1

10 min amrap

15 dubs

15 power snatchs

option 2

10 min amrap

30 singles

15 ground to overhead

Extra Credit

suicide on turf

3 suicide

30 push ups

2 suicides

20 push ups

1 suicide

10 push ups

arm work

bis / tris

core work

ghd sit ups 30 reps controled on way down