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32217 ope cycle week 5 day 3

22
Mar

32217 ope cycle week 5 day 3

J5 CrossFit – CrossFit

“you have to be burning with an idea , or a problem, or a wrongs that you want to be right.If your not passinate enough from the start , you’ll never stick it out”
steve jobs

Warm-up

turf drills

5 min

then 3 min core

Mobility

1- banded wrist mobility 1 min ea

2- banded ankle mobiity 1 min ea

3- hip stretch 1 min ea

1 : Push Jerk (3 x 3 )

5 min warm up

then

Every 90 sec

3 reps of push jerk building up to a heavy set of 3

2: Front Squat (3×3 )

5 min warm up

then

every 90 for 3 sets build up to a heavy set of 3 front squats

3: Thruster (3×3 )

warm up 5 min

every 90 sec for 3 sets build up to a heavy set of 3 thrusters

Extra Credit

1- row 2,000 m

2- dumbell snatch 10 reps 3 sets 50/35 alt

3- toes to bar 3x 12 unbroken if possible