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