82417 cycle 3 week 6 day 4

J5 CrossFit – CrossFit

Chuck norris calls you collect ,,, i recomend accepting the charges

Warm-up

1 min row

1 min push up

1 min row

1 min squat

1 min row

1 sit up

Mobility

lacross ball shoulder smash

Conditioning

SLED PUSH

as a group

accumulate as many reps as possible

in 10 min

45/25

Conditioning

stations 2 min each

3 rounds

1 min rest in between each 6 min complete round

2 min of

station 1 – 20 dubs + 20 situps

2 min of

station 2- 10 push press + 10 push ups

2 min of

station 3-8 hang dumbbell squat + 5 cal row

rest 1 min

repeat

3 rounds total

no measure just grunt work

Weightlifting

ACCESORY STRENGTH

BENCH PRESS 4 REPS 3-5 WORKING SETS

BARBELL BENT-OVER ROW 4 REPS 5 WORKING SETS

BARBELL MILITARY PRESS 4 REPS 5 WORKING SETS

PULL UPS 4-6 W/ 3 SEC PAUSE AT THE TOP 4-5 SETS (MODIFY W/BAND IF NEEDED) ADD WEIGHT IF YOU’RE EFFICIENT AT PULL UPS.

ALL SETS ARE MEANT TO BE DONE BETWEEN 75%-85% OF YOUR ONE REP MAX.

HANGING LEG RAISE 3X10

GHD SITUPS 5X10

PLANKS :30 SEC 3 SETS (FULL,LEFT AND RIGHT SIDE

SNATCH TECHNIQUE 5X3,

START WITH THE BARBELL AND GO UP TO 75%. DO NOT GO HEAVY. WORK ON YOUR FORM!