72717 cycle 3 week 2 day 4
J5 CrossFit – CrossFit
“happiness is the feeling you feel and want to keep feeling it”
Warm-up
3 rounds
30 sec on plank
30 sec rest
30 sec goblet squat hold
30 sec rest
Mobility
athlete choice
Rowing
500 m row
rest 2 min
400 m row
rest 1 min
300 m row
rest 30 sec
200 m row
1 : Metcon (AMRAP – Reps)
amrap 4 min
max effort burpees
rest 1 min
2 : Metcon (AMRAP – Reps)
amrap 4 min
10 push ups
20 dubs
rest 1 min
count reps same for scaled but double for singles
3 : Metcon (AMRAP – Reps)
4 min amrap
5 pull up
10 air squats
Extra Credit
1- core –
100 crunch
50 good mornings
2- ARIELS OLY
ACCESORY STRENGTH
BENCH PRESS 4 REPS 3-5 WORKING SETS
BARBELL BENT-OVER ROW 4 REPS 5 WORKING SETS
BARBELL MILITARY PRESS 4 REPS 5 WORKING SETS
PULL UPS 4-6 W/ 3 SEC PAUSE AT THE TOP 4-5 SETS (MODIFY W/BAND IF NEEDED) ADD WEIGHT IF YOU’RE EFFICIENT AT PULL UPS.
ALL SETS ARE MEANT TO BE DONE BETWEEN 60%-80% OF YOUR ONE REP MAX.
HANGING LEG RAISE 3X10
GHD SITUPS 5X10
SNATCH TECHNIQUE 5X3,
START WITH THE BARBELL AND GO UP TO 50%. DO NOT GO HEAVY. WORK ON YOUR FORM!
