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8117 cycle 3 week 3 day 2

1
Aug

8117 cycle 3 week 3 day 2

J5 CrossFit – CrossFit

Live as if you were to die tomorrow. Learn as if you were to live forever.

Warm-up

coachs choice

Mobility

trap smash with barbell

lat stretch

Gymnastics

PULL PRIORITY

1- 3 x 8 strict pull up with tempo

2- 3 x 10 strict elevated ring rows with tempo

3- bent over barbell row 3x 8 heavy

4- 3 x 5 hips to bar (bar muscle up progression )

5 -crossover symrty face pull 3 x10

6- 3 x 20 sec l sit hold from bar

7- (GOLD) 3 x 3 bar muscle ups

please choose what works for you and your needs as an athlete

p.s. invest in grips

EMOM

EVERY MIN ON THE MIN

18 min

MIN-1 = squat snatch 4 reps @ 60-75% (your choice)

MIN-2 = 8 burpees

Weightlifting

Full Body Warm-up

ACCESORY STRENGTH

BENCH PRESS 4 REPS 3-5 WORKING SETS

BARBELL BENT-OVER ROW 4 REPS 5 WORKING SETS

BARBELL MILITARY PRESS 4 REPS 5 WORKING SETS

PULL UPS 4-6 W/ 3 SEC PAUSE AT THE TOP 4-5 SETS (MODIFY W/BAND IF NEEDED) ADD WEIGHT IF YOU’RE EFFICIENT AT PULL UPS.

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

HANGING LEG RAISE 3X12

GHD SITUPS 5X10

SNATCH TECHNIQUE 3-2-1, START WITH THE BARBELL AND GO UP TO 60%. DO NOT GO HEAVY. WORK ON YOUR FORM!