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81717

17
Aug

81717

J5 CrossFit – CrossFit

Chuck norris wears the food chain around his neck

Warm-up

coachs choice

Skill Practice

12 min open skill sesh

gold : Metcon (Time)

for time

row 1000/900m

100 dubs

50 push press 95/65

25 t2b

slvr : Metcon (Time)

for time

row 1000/900m

75 dubs

50 push press 75/55

25 t2b

: Metcon (Time)

for time

row 1000/900m

75 100 single

50 push press 45/35

25 hanging leg raise

Extra Credit

ACCESORY STRENGTH

KETTLEBELL BENCH PRESS 4 REPS 3-5 WORKING SETS

ONE ARM KETTLEBELL 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 75%-85% 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 70%. DO NOT GO HEAVY! WORK ON CONTROL AND SPEED OUR OF THE HOLE.