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72117 cycle 3 week 1 day 5

21
Jul

72117 cycle 3 week 1 day 5

J5 CrossFit – CrossFit

“for every minute you are angry, you lose 60 sec of happiness”

Warm-up

range of motion

then

3 rounds

30 sec goblet squat

10 good mornings

5 front squats w bar

Mobility

banded lat stretch lower back stetch

get the back warmed up for some pulling

1: Front Squat (6×3 )

20 min to complete 6 sets of 3 reps @ 65% based off your 1 rep max

rest 1-2 min

Gold : Metcon (AMRAP – Reps)

8 min amrap

5 wall ball 30/20

5 american k swing 70/53

10-

10-

15-

15-

20-

20-

25-

25-

etc building by 5s

SLVR : Metcon (AMRAP – Reps)

8 min amrap

5 wall ball 20/ 14

5 american k swing 53/44

10-

10-

15-

15-

20-

20-

25-

25-

etc building by 5s

BRNZ : Metcon (AMRAP – Reps)

8 min amrap

5 wall ball 14/10

5 american k swing 44/35

10-

10-

15-

15-

20-

20-

25-

25-

etc building by 5s

Extra Credit

choose 2 of the following

1- (rump pump) posterior chain development

a- single leg box step ups weighted 3 x10 do not alternate complete full leg first

b- front rack reverse lunge 3 x 10 each leg so 20 total

c- flute bridge no band , single leg 10 reps each side 3 sets

2- (work capacity) fire time

run 5 sets of 200 m sprints rest 1 min

then

3 sets of max burpees in 30 sec on 30 sec rest