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.
