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)