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81517 cycle 3 week 5 day 2

15
Aug

81517 cycle 3 week 5 day 2

J5 CrossFit – CrossFit

the seven wonders of the world are ; CHUCK NORRIS ‘ left and right hands , his left and right feet, his belly button, his liver and his beard.

Warm-up

partner up

while one person is rowing the other is performing said movments

then switch

1- 25 sit ups

2- 25 air squats

3- 25 push ups

4- 25 light russian kswings

Mobility

coachs choice

Gymnastics

choose what you as an athlete need to wor on

1- 3 x 3 bar muscle ups

2- 3 x 2 ring muscle + 3 dips each time

3- ring held L sit 3 x 15 sec

4- bent over barbell row heavy 3 x 5

5- 3 x 15 ring rows with tempo

6- 3 x 8 hips to bar

7- box jump over bar ( mu work)

8- srict pull up with tempo

9- 3 x 5 butter fly pull up

10- bent over db row 3 x 20 each side light

EMOM

15 min every min

min 1- 15/ 12 cal on rower

min 2 – 16k bell snatch 8 each arm 53 /35

min 3 – 5 bar facing burpee + 5 thrusters

gold-

cals 15/12

snatch 53/35

thruster- 135/95

silver

cals 15/12

snatch- 44/ 26

thruster- 95 / 65

bronze

cals 12/10

snatch 35/20

thruster- 75/55

Weightlifting

ACCESORY STRENGTH

BARBELL 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 75%-85% OF YOUR ONE REP MAX.

HANGING LEG RAISE 3X12

GHD SITUPS 5X10

PLANKS :30 SEC 3 SETS (FULL,LEFT AND RIGHT SIDE)

SNATCH TECHNIQUE 3-2-1, START WITH THE BARBELL AND GO UP TO 70%. DO NOT GO HEAVY. WORK ON YOUR FORM!