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!