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9817 cycle 3 week 8 of 8 day 5

8
Sep

9817 cycle 3 week 8 of 8 day 5

J5 CrossFit – CrossFit

C N
H O
U R
C R
K I
S

Warm-up

rom

then

row 800

every hundred m stand and perform 5 air squats

Mobility

lat and ankle

STR: Front Squat (5×2 @ 85% )

18 min to complete 5 x 2 front squats at 85% of 1 rep max

GOLD : Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

5 squat cleans 175/115

10 k swings 70/53

5 bar muscle ups

SILV : Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

5 squat cleans 155/105

10 k swings 53/25

10 ctb pull ups

BRNZ : Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

5 squat cleans 115/75

10 k swings 44/26

10 pull ups or banded strict

Extra Credit

ACCESORY STRENGTH

BENCH PRESS 4 REPS 3-5 WORKING SETS

BARBELL BENT-OVER ROW 4 REPS 5 WORKING SETS

BARBELL MILITARY PRESS 4 REPS 5 WORKING SETS

PULL UPS 4-6 W/ 3 SEC PAUSE AT THE TOP 4-5 SETS (MODIFY W/BAND IF NEEDED) ADD WEIGHT IF YOU’RE EFFICIENT AT PULL UPS.

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

HANGING LEG RAISE 3X10

GHD SITUPS 5X10

PLANKS :30 SEC 3 SETS (FULL,LEFT AND RIGHT SIDE)

SNATCH TECHNIQUE 5X3,

START WITH THE BARBELL AND GO UP TO 75%. DO NOT GO HEAVY. WORK ON YOUR FORM!