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72617 cycle 3 week 2 day 3 team wod wed

26
Jul

72617 cycle 3 week 2 day 3 team wod wed

J5 CrossFit – CrossFit

“one filled with joy preaches without preaching”

Warm-up

coachs choice

Mobility

hamstring stretch with band and hamstring barbell smash

Skill Practice

10 min open skill practice

GOLD : Metcon (AMRAP – Rounds and Reps)

teams of 2 athletes

18 min amrap

25 cal row

20 pistols

15 box jump overs 24/20

10 toes to bar

5 front squats 205/135

SLVR : Metcon (AMRAP – Rounds and Reps)

teams of 2 athletes

18 min amrap

25 cal row

20 pistols

15 box jump overs 24/20

10 toes to bar

5 front squats 185/115

BRNZ : Metcon (AMRAP – Rounds and Reps)

teams of 2 athletes

18 min amrap

20 cal row

20 air squats

15 box step overs 24/20

10 hanging leg raise

5 front squats 135/95

Extra Credit

choose 1 or 2 of the following

1- ( rump pump) posterior development

Kettlebell Swing 3×20

Romanian Deadlift 3×10

Walking Lunge 3×10 (per leg)

2- (work capacity) lean to breathe fire

min 1- 5 burpees 30 dubs

min 2- 12/10 cal ski

10 min

3- weakness work on for 10 min