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8317 cycle 3 week 3 day 4

3
Aug

8317 cycle 3 week 3 day 4

J5 CrossFit – CrossFit

You must not lose faith in humanity. Humanity is an ocean; if a few drops of the ocean are dirty, the ocean does not become dirty.

Warm-up

run 10 miles

just kidding

coachs choice

Mobility

lower leg shin and calf and knee

Conditioning

10 min row

every 2 min 10 push ups

GOLD : Metcon (Time)

For time

50 ghd sit ups

150 double unders

10 min cap

SLVR : Metcon (Time)

For time

50 weighted situps sit ups 20/14 wb

150 double unders

10 min cap

BRNZ : Metcon (Time)

For time

100 sit ups

300 singles

10 min cap

Extra Credit

Full Body Warm-up

ACCESORY STRENGTH

DUMBBELL BENCH PRESS 4 REPS 3-5 WORKING SETS

ONE ARM DUMBBELL ROW 8 REPS 3-5 WORKING SETS

STANDING DUMBBELL SHOULDER PRESS 4 REPS 5 SETS

GHD BACK EXTENSIONS WITH BARBELL 3X10 (ADD WEIGHT IF NEEDED)

ALL SETS ARE MEANT TO BE DONE BETWEEN 70%-80% OF YOUR ONE REP MAX.

V-UPS 3X12

GHD SITUPS 3X15

DUMBBELL SIDE BENDS 3X20 (GO HEAVY)

CLEAN AND JERK TECHNIQUE 3-2-1, START WITH THE BARBELL AND GO UP TO 60%. DO NOT GO HEAVY! WORK ON CONTROL AND SPEED OUR OF THE HOLE.