9
Sep
9917 cycle 3 week 8 of 8
J5 CrossFit – CrossFit
END OF DAYS
Weightlifting
PRESS IN CLEAN (SOTTS PRESS)
3×5 w/ BB or 65/45
CLEAN AND JERK TECHNIQUE WITH BARBELL 3×5
CLEAN AND JERK 3-2-1
60-90 SECOND REST BETWEEN REPS
SNATCH TECHNIQUE WITH BARBELL 3X5
SNATCH 3-2-1
60-90 SECOND REST BETWEEN REPS
GROUP STRETCH
WHAT: Metcon (AMRAP – Rounds and Reps)
teams of 2 athletes
COMPLETE AS MANY ROUNDS AS POSSIBLE IN 30 min
17 power cleans 135/95
75 air squats
100 dubs
then
unload bar and each athlete carries a plate 200 m and all the way back in and loading bar before starting next round
Extra Credit
GO HOME AND HAVE A GOOD WEEKEND
ADVICE
MAKE GOOD CHOICES