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81817 cycle 3 week 5 of 8 day 5

18
Aug

81817 cycle 3 week 5 of 8 day 5

J5 CrossFit – CrossFit

love will always find a way, unless Chuck Norris is blocking passage.

Warm-up

3 rounds

10 front squats with the bar

on the last front squat hold 20 sec

10 cal row

Mobility

coachs choice

STR: Front Squat (6×3 )

18 min to complete 6 by 3 front squat @ 65% of 1 rm

GOLD : Metcon (Time)

for time

5 rounds

10 burpee box jump over 24/20

10 overhead squats

115/75

run 400 m

20 min cap

SLVR: Metcon (Time)

for time

5 rounds

10 burpee box jump over 24/20

10 overhead squats

95/65

run 400 m

20 min cap

BRNZ: Metcon (Time)

for time

5 rounds

10 burpee box step over 24/20

10 overhead squats or front squat 75/55

run 200 m

20 min cap

Extra Credit

1- RUMP

single leg glute bridge 3x 20

heavy rusian k swing

jumping lunge 3 x 10

back squat 95/65 3 x 15

2- fat loss

20 min bike

20 min row

3- work capcity

sled push 1 every min on min 10 min with vest on

45/35

4- bro shesh

3 x 15 bicep curl

3x 15 lat db raise

3x 15 tricep ext

3 x 20 barbell curl

3 x 20 kick back

3 x 20 arnold press