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8417 cycle 3 week 3 day 5

4
Aug

8417 cycle 3 week 3 day 5

J5 CrossFit – CrossFit

First they ignore you, then they laugh at you, then they fight you, then you win.

Warm-up

50 burpee back flip

jk ( i crack my self up)

coaches choice

Mobility

floss knee

and use hip circle

STR: Front Squat (6×3 @ 67-70%)

spend 20 min developing 6 x 3 front squats at the intended percents

GOLD : Metcon (Time)

for time

22-16-10

db snatch 50/35

burpee box jump 24/20

rest 1 min

15-10- 5

t2b

sumo deadlift high pull 95/65

rest 1 min

8- 6- 4

ring muscle up

overhead squat 95/65

18 min cap

SLVR : Metcon (Time)

for time

22-16-10

db snatch 50/35

burpee box jump 24/20

rest 1 min

15-10- 5

t2b

sumo deadlift high pull 95/65

rest 1 min

8- 6- 4

bar muscle up

overhead squat 95/65

18 min cap

BRNZ : Metcon (Time)

for time

22-16-10

db snatch 35/20

burpee box over 24/20 (no jump)

rest 1 min

15-10- 5

hanging leg raise

sumo deadlift high pull 75/55

rest 1 min

8- 6- 4

pull ups

push ups

overhead squat 75/55

18 min cap

Extra Credit

1- RUMP PUMP

a- alt pistols 3 sets 20 reps

b- dip belt weighted squats from box 3×10

c- hollow rock 3 x 20

d- super man hold 3 x 20 sec

2- work capacity

6 rounds

10 cal bike

10 v ups