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82117 cycle 3 week 6 day 1 (6 0f 8)

21
Aug

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 )