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72517 cycle 3 week 2 day2

25
Jul

72517 cycle 3 week 2 day2

J5 CrossFit – CrossFit

“happiness is when what you think , what you do , what you say are all in harmony”

Warm-up

row 500 m lightly

3 rounds of strict cindy

Mobilty

banded shoulder stretch

lacross ball shoulder

Gymnastics

PUSH PRIORITY 15 min to complete

1- 3 sets of 10 strict push ups

2- 3 sets of 5 strict handstand pushups

3- 3 sets of 10 dips on stationary dip bar

4- 3 sets of 20 sec wall handstand hold

5- 3 sets 10 hollow rocks

EMOM

20 min EMOM

min 1- 5 bar facing burpees

min 2- 3 power cleans @ 65-75% of 1 rep max

Extra Credit

Core

50 weighted ghd

5 min accumulation PLANK

3 sets 10 bird dogs

ARIELS OLY

1- full body warm up

ACCESORY STRENGTH

2- DUMBBELL BENCH PRESS 4 REPS 3-5 WORKING SETS

3- ONE ARM DUMBBELL ROW 8 REPS 3-5 WORKING SETS

4-STANDING DUMBBELL SHOULDER PRESS 4 REPS 5 SETS

5– V-UPS 3X10

6-GHD SITUPS 3X15

7- DUMBBELL SIDE BENDS 3X20

8- CLEAN AND JERK TECHNIQUE 5X3

START WITH THE BARBELL AND GO UP TO 50%. DO NOT GO HEAVY! WORK ON CONTROL AND SPEED OUT OF THE HOLE.