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81417 cycle 3 week 5 day 1

14
Aug

81417 cycle 3 week 5 day 1

J5 CrossFit – CrossFit

with great power comes great responsibilty

Warm-up

3 rounds

row 200 m

10 push ups

10 air squats

10 ring rows

Mobility

coachs choice

Back Squat (5 x 3 @ 65 % )

spend 18 min to complet 5 sets of 3 reps at 65% back squat 1rm with 1 -2 min rest in between

(this is a wave we will build back up)

GOLD : Metcon (AMRAP – Rounds and Reps)

10 min amrap

8 chest 2 bar pull ups

10 hspu (flat)

12 alt pistol

SLVR : Metcon (AMRAP – Rounds and Reps)

10 min amrap

5 pull ups

10 push ups

15 squats

BRNZ : Metcon (AMRAP – Rounds and Reps)

10 min amrap

5 strict banded pull up or ring row

10 push ups (mod if nec)

15 squats

Extra Credit

1- RUMP PUMP

a- 3 x 20 overhead walking lunge

b- step ups 3 x 10 weighted

c- romainian dead lift 3 x 10

2- work capcity

sled push 10 pass down and back

3- find 6 rep max front squat

4- work on skill