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