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8917 cycle 3 week 4 day 3 teams are fun

9
Aug

8917 cycle 3 week 4 day 3 teams are fun

J5 CrossFit – CrossFit

“Honesty and loyalty are key. If two people can be honest with each other about everything, that’s probably the biggest key to success.” Taylor Lautner

Warm-up

team wall ball 50 reps

50 sit-ups wall passing back and forth

Mobility

athlete choice

1 : Metcon (Time)

team clean

20 power clean and jerks for time

you go i go

RX+ 185/125

RX 155/105

int- 135/95

8 min cap

rest 5 min

2 : Metcon (Time)

for time

2 rounds

teams of 2

50 oh walking lunge

50 pull ups

50 push press

50 good mornings

50 burpee

GOLD – rx+

50/35

ctb

95/65

ghd back ext

burpee to target

SLVR rx

35/20

pull up

75/55

45/35 good morning

burpee to target

Brnz int

20/10

ring row or banded

45/35

no weight good morning

burpee

20 min cap

Extra Credit

1- RUMP PUMP

a- dead lift 3x 15

b- step up from side of box – 3 x 12 weighted heavier than last week

c- 2 min accumulation wall sit

2- work capacity

3 ounds rest 1:1

30/20 cal on bike

30/20 cal row

30/20 cal ski

fast a f%$k