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8717 cycle 3 week 4 day 1

7
Aug

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