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.
