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.