Call Us: (618) 551-0445

71117 pre cycle 3 test week

11
Jul

71117 pre cycle 3 test week

J5 CrossFit – CrossFit

“The world breaks everyone, and afterward, some are strong at the broken places.” —Ernest Hemingway

Warm-up

3 rounds

20 sec wall hold

10 ring rows

Mobility

shoulder work

tst 1: Metcon (AMRAP – Reps)

2 min to as many handstand push ups as possible.

RX – flat mat

Int- may use the following

1- multi mats

2- push ups

3- wall walks

rest 4 min

tst 2: Metcon (AMRAP – Reps)

2 min of max pull ups

RX- chin over bar

INT

1- banded strict

2- ring rows

GOLD : Metcon (Time)

3 rounds for time

20 deadlifts 245/165

20 box jumps 30/24

15 min cap

SLVR : Metcon (Time)

3 rounds for time

20 deadlifts 225/155

20 box jumps 24/20

15 min cap

BRNZ : Metcon (Time)

3 rounds for time

20 deadlifts 205/135

20 box jumps or step up 24/20

15 min cap

Extra Credit

keep the volume low this week people. choose wisly.

1- skill work – work on weakness 10 min

2- cardio – 10 min

3- lifting tech – 10 min