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72717 cycle 3 week 2 day 4

27
Jul

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!