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9617 cycle 3 week 8

6
Sep

9617 cycle 3 week 8

J5 CrossFit – CrossFit

When chuck norris closes one door , he slams another shut, he prefers that your fingers are in it

Warm-up

coachs choice

EMOM

8 min

min-1- 10 pull ups

min-2- 5 clean and jerk + 5 burpee

GOLD : Metcon (Time)

teams of 2

run 1 mile ( not together )

then

15/12/9/6/3

dead lift 225/155

bar facing burpees

then

row 1600 m

20 min cap
you may choose to do the row first

SLVR : Metcon (Time)

teams of 2

run 1 mile ( not together )

then

15/12/9/6/3

dead lift 185/135

bar facing burpees

then

row 1600 m

20 min cap
you may choose to do the row first

BRNZ : Metcon (Time)

teams of 2

800m ( not together )

then

15/12/9/6/3

dead lift 155/105

bar facing burpees

then

row 800 m

20 min cap
you may choose to do the row first

Extra Credit

ACCESORY STRENGTH

DUMBBELL BENCH PRESS 4 REPS 3-5 WORKING SETS

ONE ARM DUMBBELL ROW 8 REPS 3-5 WORKING SETS

STANDING DUMBBELL SHOULDER PRESS 4 REPS 5 SETS

ALL SETS ARE MEANT TO BE DONE BETWEEN 75%-85% OF YOUR ONE REP MAX.

V-UPS 3X10

GHD SITUPS 3X15

DUMBBELL SIDE BENDS 3X20 (AS HEAVY AS POSSIBLE

CLEAN AND JERK TECHNIQUE 5X3

START WITH THE BARBELL AND GO UP TO 75%. DO NOT GO HEAVY! WORK ON CONTROL AND SPEED OUT OF THE HOLE.