17
Apr
41717 cycle 1 day 1 week 3 “blood sport”
J5 CrossFit – CrossFit
“the way to have power is to take it”
Warm-up
row 500/400 m
20 push ups
20 situps
20 squats
Mobility
low back / hip/ hamstring
1 : Deadlift
5-8 min warm up
then every 90 sec for 4 sets
2 reps
set 1 – 65% x2
set2- 75%x 2
set 3- 80%x 2
set 4- 85%x 2
log heavy set
2: 41717 “bloodsport” silver (Time)
RX
15/12/9/6/3 for time
toes to bar
american kswing 53/35
goblet squat
12 min cap
3: 41717 “bloodsport” bronze (Time)
Intermediate
15/12/9/6/3
hanging leg raise
american swing 44/26
goblet squat
12 min cap
Extra Credit
pick 3 of 5
1- bench press 5 x 10 light
2- dumbell bench 5 x 12 light
3- push ups 3 x 10
4- ghd sit up 5 x 10
5- 100 cal row