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9117 cycle 3 week 7 of 8 day 5

1
Sep

9117 cycle 3 week 7 of 8 day 5

J5 CrossFit – CrossFit

“I have no idea where i am going to be tmrw, but i accept the fact tmrw will indeed come , And i indeed will rise to meet any challenge it shall bring”
WONDER WOMEN

Warm-up

bar bell warm up

Mobility

wrist and front rack

1 min each

Front Squat (6 x 2 @ 75 % of 1 rep max )

time to lift

18 min to complete

GOLD : Metcon (Time)

5 rounds for time

of

2 rounds of “Cindy ”

5 pull ups

10 push ups

15 air squats

+

1 round of ” DT”

12 dead lift

9 hang cleans

6 push jerk @ 155/105

18 min time cap

SLVR : Metcon (Time)

5 rounds for time

of

2 rounds of “Cindy ”

5 pull ups

10 push ups

15 air squats

+

1 round of ” DT”

12 dead lift

9 hang cleans

6 push jerk @ 135/95

18 min time cap

SLVR : Metcon (Time)

5 rounds for time

of

2 rounds of “Cindy ”

5 banded pull ups or ring rows

10 push ups

15 air squats

+

1 round of ” DT”

12 dead lift

9 hang cleans

6 push jerk @ 95/65

18 min time cap

Extra Credit

1- dead lift straight leg 3 x 10 heavy

2- single leg step ups weighter 3 x 10

3- weakness work out 10 min

4- bro shesh – shoulder / bis / tris 3 x 12 each

5- fat loss – 200 cals total on 3 machines