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