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81017 cycle 3 week 4 day 4

10
Aug

81017 cycle 3 week 4 day 4

J5 CrossFit – CrossFit

“When people show loyalty to you, you take care of those who are with you. It’s how it goes with everything. If you have a small circle of friends, and one of those friends doesn’t stay loyal to you, they don’t stay your friend for very long.”
John Cena

Warm-up

tabata

20 on 10 off

4 rounds plank

4 rounds crunh

Mobility

low back

hamstring

Conditioning

3 rounds rest 1 min

25 double unders

20 cals row

15 ghd situps

GOLD : Metcon (Time)

6 rounds

20 goblet squats 53/35

15 swings american 53/35

10 toes to bar

SLVR : Metcon (Time)

6 rounds

20 air squats

15 swings american 53/35

10 toes to bar

BRNZ : Metcon (Time)

6 rounds

20 air squats

15 swings american 44/26

10 hanging leg raise

Weightlifting

ACCESORY STRENGTH

DUMBBELL BENCH PRESS 4 REPS 3-5 WORKING SETS

ONE ARM DUMBBELL ROW 8 REPS 3-5 WORKING SETS

STANDING DUMBBELL SHOULDER PRESS 4 REPS 5 SETS

GHD BACK EXTENSIONS WITH BARBELL 3X10 (ADD WEIGHT IF NEEDED)

ALL SETS ARE MEANT TO BE DONE BETWEEN 70%-80% OF YOUR ONE REP MAX.

V-UPS 3X12

GHD SITUPS 3X15

DUMBBELL SIDE BENDS 3X20 (GO HEAVY)

CLEAN AND JERK TECHNIQUE 3-2-1, START WITH THE BARBELL AND GO UP TO 60%. DO NOT GO HEAVY! WORK ON CONTROL AND SPEED OUR OF THE HOLE.