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10117 cycle IV day 2

10
Oct

10117 cycle IV day 2

J5 CrossFit – CrossFit

“the best way to cheer yourself up is to try and cheer someone else up”
-Mark Twain

Warm-up

5 min general warm up

then

4 rounds

5 push ups

10 empty bar dead lifts

Mobility

A) front hip mobility 1 min

B) shoulder mobility 1 min

1 : Bench Press (3 x 5 )

spend 5-8 min warming up to 65% of 90% of your 1 rep bench

then

every two min on coaches clock perform

5 bench press

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 (Time)

5 rounds for time

RX

10 dead lift 185/ 125

10 bar facing burpees

10 min cap

scale –

1) light weight

2) step over bar

Extra Credit

1- aerobic capcity – 3 x 300m row @ 80% with 1 min rest

2- gymnastic –

L-sit – 3x 20 sec holds

strict elavated ring rows 3 x 12 with tempo