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73117 cycle 3 week 3 day 1

31
Jul

73117 cycle 3 week 3 day 1

J5 CrossFit – CrossFit

When I admire the wonders of a sunset or the beauty of the moon, my soul expands in the worship of the creator.

Warm-up

coaches choice

Mobility

low back

and

hip flexor

STR: Back Squat (5×5 @ 75% of 1RM )

spend 20 min to develop 5 sets of 5 reps of back squat @ 75% of 1 rep max.

(for any reason this seems to difficult consult your coach)

GOLD : Metcon (Time)

FOR TIME

3 rounds

run 400m

21 squat cleans 115/75

14 min cap

SLVR: Metcon (Time)

FOR TIME

3 rounds

run 400m

21 squat cleans 95/65

14 min cap

BRNZ: Metcon (Time)

FOR TIME

3 rounds

run 400m or row

21 squat cleans 75/55

14 min cap

Extra Credit

1- RUMP PUMP

a- back ext with 3 sec hold 3×10

b- jumping alt lunges 3×20

c- weighted glute bridge 3×12 ( may use protection on hip )

2- work capcity

row 3,000 m

every 3 min 10 push ups