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
