8
Mar
3817 open cycle week 3 day 3
J5 CrossFit – CrossFit
“dont let the behavior of others destroy your inner peace ”
dalai lama
Warm-up
1 burpee
10 sit ups
2 burpee
10 sit ups
3 burpee
10 situps
4 burpee
10 situps
5 burpee
10 situps
Mobility
banded upper body 3 min
banded lower body 3 min
Snatch (squat 5 x 2 @ 80% )
the 5 sets of 2 reps starts when you get to 80% of your 1 rep max.
if you are still not comfortable with the squat you may power
Bench Press (1-1-1-1-1-1-1-1 )
build up to the days heavy 1 rep
does not have to be 1 rep max but if you get a new PR thats ok
Extra Credit
1- run 3 x 400 m rest 2 min
2- 3 x10 hspu or modified
3- 3 x 3 power clean build up must be tng