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
