82117 cycle 3 week 6 day 1 (6 0f 8)
J5 CrossFit – CrossFit
When chuck Norris picks his nose , he really does find gold
Warm-up
3 min row
then
3 rounds
10 back squat with empty bar ( use sling shot if needed )
10 push ups
8 min
Mobility
hip stretch
wall stretch
wrist stretch
str: Back Squat (5 x 3 @ 70% )
spend 18 min
to complete 5 sets of 3 reps of back squat
@ 70% of 1 rep max
GLD: Metcon (AMRAP – Rounds and Reps)
10 min AMPRAP
(as many reps as possible)
3 power cleans
+
3 front squat
+
3 push jerk
165/110
1 round = 9 reps
you may no squat clean 3rd rep pof cleans
GLD: Metcon (AMRAP – Rounds and Reps)
10 min AMPRAP
(as many reps as possible)
3 power cleans
+
3 front squat
+
3 push jerk
165/110
1 round = 9 reps
you may not squat clean 3rd rep pof cleans
SLVR: Metcon (AMRAP – Rounds and Reps)
10 min AMPRAP
(as many reps as possible)
3 power cleans
+
3 front squat
+
3 push jerk
135/95
1 round = 9 reps
you may not squat clean 3rd rep pof cleans
BRZ: Metcon (AMRAP – Rounds and Reps)
10 min AMPRAP
(as many reps as possible)
3 power cleans
+
3 front squat
+
3 push jerk
115/75
1 round = 9 reps
you may not squat clean 3rd rep pof cleans
Extra Credit
RUMP PUMP
1- dead lift 5×5 @ 60%
2- split squat w dumbell light 3×15 each leg
3- weighted lunge steps ( backward) with med barbell 3 x 10 each leg
FAT LOSS
1- row 3 x 1000 m resting 2 min in between slow pace
Work capcity ( breathe FIRE )
1- 10 cal bike 4 man makers 35/20 ( 4 rounds )
