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82817 cycle 3 week 7 of 8 day 1

28
Aug

82817 cycle 3 week 7 of 8 day 1

J5 CrossFit – CrossFit

“it is not who i am underneath but what i do that defines me ”
BATMAN

Warm-up

drills back and forth feom the wallllll to the rigggggg

Mobility

10 hip circles each side

10 hip kicks each side

1 min pigeon stretch each side

1 min hip stretch each side

STR : Back Squat (5x 3 @ 78 % of 1 rm )

warm up good folks today we start to get heavy

take 20 min to complete 5 reps of 3 of back squat 78 % of 1 rep max

GOLD : Metcon (AMRAP – Rounds and Reps)

complete as many reps as possible in 7 min of

5 box jump 30/24

3 cleans 225/145

SLVR : Metcon (AMRAP – Rounds and Reps)

complete as many reps as possible in 7 min of

5 box jump 24/20

3 cleans 205/125

BRNZ : Metcon (AMRAP – Rounds and Reps)

complete as many reps as possible in 7 min of

10 step ups 24/20

3 cleans 155/105

Extra Credit

1- split squat 3 x 15 each leg light weight

2- 200 m lunge walk

3- glute bridge 3 x 20 no weight

4- festivus dead lift work

5- rend lake bench press floor work

6- d town chest to bar and cal on bike work

7 – core – 4 sets 12 ghd situps