21917 “cycle 1 week 3 day 3 ” freaking 40″
J5 CrossFit – CrossFit
” its just another workout bro ”
grande
Warm-up
6 rounds of team cindy as in you go i go , while one team mate is working the other is holding the plank
Mobility
lacross shoulder and glute
Specific warm up
all of the crossfit
1 : 41917 ” freaking 40 ” for the grande (AMRAP – Rounds and Reps)
21 min amrap
rx
400 m run (both of ya)
40 wall ball 20/14 (partner)
40 power clean 115/75
40 hr push ups
400 m run
40 box jump over 24/20
40 dubs
40 american swings 53/35
40 pull ups
40 bar facing burpee
run counts as 4 points
break run into 4 quadrints if needed.
2: 41917 ” the grande” bronze (AMRAP – Rounds and Reps)
21 min amrap
int
400 m run (both of ya)
40 wall ball 14/10 (partner)
40 power clean 95/65
40 hr push ups
400 m run
40 box over
40 singles
40 american swings 44/26
40 ring row
40 bar facing burpee
Extra Credit
1- strict press – 5 x 8 light
2- dumbell press – 3 x 10
3- dumbell lateral raise 4 x10
4- cross over sym – 4 x 10 reverse fly and face pull
5- 100 cal ski erg