Call Us: (618) 551-0445

72417 cycle 3 week 2 day 1

24
Jul

72417 cycle 3 week 2 day 1

J5 CrossFit – CrossFit

“some pursue happiness, others create it”

Warm-up

3 rounds slow and steady

run 100m

5 burpees

10 back squat

Mobility

calf smash with pvc

pigeon stretch

hip stretch

1 : Back Squat (5×5 @ 73% )

spend 20 min to complete 5 sets of 5 reps at 73% of 1 rep max. rest 1-2 min in between each set

Gold : Metcon (Time)

for time

run 400 m

40 wall ball 20/14 (unbroken)

40 power snatch 75/55 (break up in no more than 3 sets )

10 min cap

SLVR : Metcon (Time)

for time

run 400 m

40 wall ball 20/14

40 power snatch 75/55

10 min cap

BRNZ : Metcon (Time)

for time

run 200 m

40 wall ball 14/10

40 power snatch 65/45

10 min cap

Extra Credit

choose 1-2 of the following extra credit options

1- (work capacity) – get better at moving fast and breathing heavy

3 rounds

25 cal bike

1min rest

25 cal row

1 min rest

2- (rump pump) posterior chain development

Bulgarian Split Squat 3×10 (per leg)

weighted glute bridge 3×12

jumping lunge 3 x10 total reps

3- (weakness work ) focus on a weakness for 10 min (gymnastic )