82217 cycle 3 week 6 day2
J5 CrossFit – CrossFit
Chuck Norris can eat liquids
Warm-up
3 x 6 rep
ohs with barbell
burpee
pull ups (strict)
Mobility
1 min pigeon stretch
1 min banded tspine stretch
1 min ankle stretch
Gymnastics
15 min
pick 3 of the following that you need
1- 3 x 20 hs walk
2- 3 x 20 wall facing shoulder taps
3- 3 x 10 ring dips
4- 3 x 5 ring muscle up with 2 dips each
5- 3 x 12 bench dips
6- 3 x 10 strict seated dumbell press
7- 3 x 5 deficit hspu
8 -3 x 10 sec tri pod hold
9- 3 x 5 wall walks
10- 3 x 15 push ups deficit
Conditioning
12 min EMOM
min 1 – 4 ohs + 4 bar facing burpees
min 2- 40 double unders
GOLD – 135/95
SILVER – 95/65
BRONZE- 75/55
Extra Credit
ACCESORY STRENGTH
DUMBBELL BENCH PRESS 4 REPS 3-5 WORKING SETS
ONE ARM DUMBBELL ROW 8 REPS 3-5 WORKING SETS
STANDING DUMBBELL SHOULDER PRESS 4 REPS 5 SETS
(ALL SETS ARE MEANT TO BE DONE BETWEEN 75%-85% OF YOUR ONE REP MAX.)
V-UPS 3X10
GHD SITUPS 3X15
DUMBBELL SIDE BENDS 3X20 (AS HEAVY AS POSSIBLE
CLEAN AND JERK TECHNIQUE 5X3
START WITH THE BARBELL AND GO UP TO 75%. DO NOT GO HEAVY! WORK ON CONTROL AND SPEED OUT OF THE HOLE.