8717 cycle 3 week 4 day 1
J5 CrossFit – CrossFit
“Success is the result of perfection, hard work, learning from failure, loyalty, and persistence.”
Colin Powell
Warm-up
3 rounds ( slow and controlled )
5 burpees
10 ring rows
10 air squats
Mobility
elavated couch stretch
str: Back Squat (5×5 @ 77 % )
now we are heavy
20 min to est 5×5 back squat @ 77%
if this is to heavy or you are jumping in after not running cycle then back off the weight and hit reps that work
Gold: Metcon (Time)
for time
21-15-9
hang power clean 155/105
hand stand pushups flat mat
12 min time cap
SLVR: Metcon (Time)
for time
21-15-9
hang power clean 135/95
hand stand pushups flat mat
12 min time cap
BRNZ: Metcon (Time)
for time
21-15-9
hang power clean 115/75
hand release push ups or db strict press
12 min time cap
Extra Credit
1- RUMP PUMP
a- weighted back ext – 3x 10 w hold
b- 200 m lunge walk (2x around gym)
c- single leg banded glute bridge – 3 x10
2- work capcity
run 2 miles in vest
