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81117 cycle 3 week 4 day 5

11
Aug

81117 cycle 3 week 4 day 5

J5 CrossFit – CrossFit

As I’m getting older, I’m really learning unconditional love and loyalty are extremely important

Warm-up

run 200m

5 ring rows

5 pass throughs on rings

10 jumping jacks

10 peddle feet out

3 rounds

str: Front Squat (6×3 @ 67% )

spend 20 min to develop

6 x 3 of front squat @ 67%

GOLD : Metcon (Time)

for time

5 ring muscle ups

50 dubs

4 ring muscle ups

40 dubs

3 ring muscle ups

30 dubs

2 ring muscle ups

20 dubs

1 ring muscle ups

10 dubs

SLVR : Metcon (Time)

for time

5 bar muscle ups

50 dubs

4 bar muscle ups

40 dubs

3 bar muscle ups

30 dubs

2 bar muscle ups

20 dubs

1 bar muscle ups

10 dubs

BRNZ: Metcon (Time)

for time

20 pull ups

100 singles

15 pull ups

80 singles

10 pull ups

60 singles

5 pull ups

40 singles

may sub for dubs accordingly and scale with ring rows or band

Extra Credit

RUMP PUMP

a- 3 x 12 pistols

b- 3 x 12 dip belt squat

c- hollow rock 3 x 20

d- super man hold 3 x 20 sec

work capacity

3 rounds with 30 sec rest

10 sdlhp 75/55

10 bar facing burpee