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