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83017 cycle 3 week 7 of 8 day 3

30
Aug

83017 cycle 3 week 7 of 8 day 3

J5 CrossFit – CrossFit

“the greatest power on earth is the magnificent power we all possess …..the power of the human brain ”
PROFESSOR X

Warm-up

dog pound warm up

Mobility

hamstring and glute work

6 min

GOLD : Metcon (AMRAP – Reps)

teams of 2 athletes

6 min amrap

27 cal row

21 thruster 95/65

15 hand stand push ups

rest 2 min

6 min amrap

27 cal row

21 shoulder to overhead 115/75

15 hand stand push ups

rest 2 min

6 min amrap

27 cal row

21 front squat 135/95

15 hand stand push ups

total reps of all 3 amraps

1 round in each = 63 reps

SLVR : Metcon (AMRAP – Reps)

teams of 2 athletes

6 min amrap

27 cal row

21 thruster 75/55

15 push ups

rest 2 min

6 min amrap

27 cal row

21 shoulder to overhead 95/65

15 push ups

rest 2 min

6 min amrap

27 cal row

21 front squat 115/75

15 push ups

total reps of all 3 amraps

1 round in each = 63 reps

BRNZ : Metcon (AMRAP – Reps)

teams of 2 athletes

6 min amrap

27 cal row

21 thruster 45/35

15 push ups

rest 2 min

6 min amrap

27 cal row

21 shoulder to overhead 75/55

15 push ups

rest 2 min

6 min amrap

27 cal row

21 front squat 95/65

15 push ups

total reps of all 3 amraps

1 round in each = 63 reps

Extra Credit

1- 15 min run

every 3 min walk for a min

2- d town training – work on ring dips and power cleans / rowing and pull ups

3- rend lake training – front squat work / sled pull and push

4- festival training- box jump and partner front rack hold / bar hang practice