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101117 cycle IV day 3

11
Oct

101117 cycle IV day 3

J5 CrossFit – CrossFit

“if you want to be happy, be”
-Leo Tolstoy

Warm-up

3 min general

then

3 x 8

empty bar

dead lift

high pull

hang clean

Mobility

A) 1 min wrist

B) 1 min lat

1: Power Clean (3×5 )

spend 5-8 min warming up to 65% of 90% of your 1 rep max power clean

then

every two min on coaches clock perform

5 power cleans

min 1-2 = 65%x5

min 2-4 = 75%x5

min 4-6 = 85%x5

every % is taken from 90% of your lift max

ex- if your 2 rm was

225, then take 225 x.90= 202.5 x .65 = 131# (for your 65% set)

log your last set (85%)

2: Metcon (AMRAP – Reps)

team wod

2 athletes

(you go I go , full rounds )

RX

5 min amrap

8 front squat 135/95

8 pull ups

rest 1 min

5 min amrap

8 front squat 135/95

8 pull ups

calculate total reps

from both rounds

scale –

1- light weight

2- ring rows
*on 2nd amrap pick from where you left off on amrap 1

Extra Credit

1- strcit press 3 x 3 build

2- 3 x 10 toes to bar

Weightlifting

HANG DEADLIFT FROM THE RIG, START ABOVE THE KNEES

10 REPS 3-5 SETS (MODERATE WEIGHT)

BENTOVER BARBELL ROW 8 REPS 3-5 WORKING SETS

HANGING LEG RAISE 3X10

GHD SITUPS 5X10

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