72817 cycle 3 week 2 day 5

J5 CrossFit – CrossFit

“there is no way to happiness , happiness is the way “

Warm-up

2 rounds

row 200

10 ring rows

10 thrusters

Mobility

wrist and ankle mobility

1: Front Squat (6×3 @ 65% )

20 min to complete 6 sets of 3 reps @ 65% of your 1 rep max

GOLD : Metcon (Time)

for time

10 thrusters @ 115/75

8 thrusters @ 135/95

6 thrusters @ 155/105

4 thrusters @ 185/125

2 thrusters @ 205/145

12 min time cap

SLVR : Metcon (Time)

for time

10 thrusters @ 95/65

8 thrusters @ 115/75

6 thrusters @ 135/95

4 thrusters @ 155/105

2 thrusters @ 185/125

12 min time cap

BRNZ : Metcon (Time)

for time

10 thrusters @ 75/55

8 thrusters @ 95/65

6 thrusters @ 115/75

4 thrusters @ 135/95

2 thrusters @ 155/105

12 min time cap

Extra Credit

1- (rump pump) posterior chain development

a- single leg box step ups weighted 3 x10 do not alternate complete full leg first (heavy )

b- front rack reverse lunge 3 x 12 each leg so 24 total

c- flute bridge no band , single leg 12 reps each side 3 sets

2- (work capacity) fire time

run 5 sets of 400 m sprints rest 1 min

then

3 sets of max sit ups in 30 sec on 30 sec rest