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71917 cycle 3 week 1 day 3 team building wed

19
Jul

71917 cycle 3 week 1 day 3 team building wed

J5 CrossFit – CrossFit

“if you are too busy to laugh you are to busy”
-Proverb

Warm-up

running warm up

rowing warm up

weight lifting technique

coach goes over clean jerk and snatch tech

Mobility

ankle and glute work to prepar us for our run

1 min ankle strtch w band

1 min pigeion stretch

1 : Metcon (AMRAP – Reps)

from 0-10 min mark

you and your team mate

must run 1 mile

break it us how ever you want and you both do not have to run and can sub out for row. upon the completion of the mile in the remaining time complete as many reps as possible of the clean and jerk.

GOLD (rx+) -135/95

SLVR (RX)- 115/75

BRNZ (int)-95/65

rest 3 min until the 13 min mark

2: Metcon (AMRAP – Reps)

from 13- 20 min mark

you and your partner must run 800m

then upon your completion of the run power snatch as many reps as possible in the reaming time.

GOLD (RX+)-115/75

SLVR (rx)- 95/65

BRONZE (int)- 75/55

rest 2 min until the the 22 min mark

3: Metcon (AMRAP – Reps)

from the 22 – 26

complete 400 m run between the 2 athletes broke up how ever you choose, then upon completion of the run perform max thrusters.

Gold (RX+) 95/65

Silver(RX) 75/55

Bronze (int) 65/45

Extra Credit

choose 1 or 2 of the following

1- ( rump pump) posterior development

a- 3 x 20 russian k bell swing

b- stiff leg romainian deadlift from plate 3 x10 med weight

c- walking lunge 3x 20 steps holding dumbbells

2- (work capacity) lean to breathe fire

min 1- 3 burpees 20 dubs

min 2- 10/8 cal ski

10 min

3- weakness work on for 10 min