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71017 Pre cycle 3 test week

10
Jul

71017 Pre cycle 3 test week

J5 CrossFit – CrossFit

“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.” —Arnold Schwarzenegger

Warm-up

3 sets of 15 empty bar squats. rest 30 sec in between.

Mobilty

hip mobility

glute mobility

STR: Back Squat (3 rep max )

spend 20 min to develop a 3 rep max back squat.

GOLD : Metcon (Time)

for time

21-15-9

overhead squats 115/75

toes to bar

12 min time cap

SLVR : Metcon (Time)

for time

21-15-9

overhead squats 95/65

toes to bar

12 min time cap

BONZ: Metcon (Time)

for time

21-15-9

overhead squats 75/55

hanging leg raise

12 min time cap

Extra Credit

extra credit this week will be light folks. we need to focus on our volume being down a bit. so if you want to sta and do extra work choose wisely.

1- core 5 min work

2- cardio – 10 min

3- light tech lifting- 10 min

4- mobility – work on go to hot spot