101617 CYCLE IV week 2 day 1
J5 CrossFit – CrossFit
“Talent wins games, but teamwork and intelligence wins championships. ”
Michael Jordan
Warm-up
3 rounds
5 empty bar hang cleans
10 cal row
20 dubs or 40 singles
Mobility
A- seal stretch
B- lat roll with pvc 1 min
C- barbell trap smash 1 min
1: front squat + jerk
6 min to warm up to 70 % of 90% of your max front squat + jerk test.
then every 2 min
set 1- 70% (of 90%) 3 reps +1
set 2- 80% (of 90%) 3 reps +1
set 3- 90% (of 90%) 3 reps +1
set 4- 90% (of 90%) 3 reps +1
-all based of 90% of test
– round up
– log heaviest set
2: Metcon (Time)
For time
RX
30-20-10
pull ups
push press 115/75
hang cleans 115/75
scale options
– banded pull up
– ring rows
– light weight
12 min time cap
Extra Credit
1- back squat 3 x 3 build
2- single arm dumbbell overhead lunge 4 sets 50 ft
3- ghd situps 10-9-8-7-6-5-4-3-2-1
Weightlifting
ACCESORY STRENGTH
ONE ARM DUMBBELL ROW 8 REPS 3-5 WORKING SETS
GOOD MORNING W/ WEIGHTED BARBELL 8 REPS 3-5 WORKING SETS
ALL SETS ARE MEANT TO BE DONE BETWEEN 70%-75% OF YOUR ONE REP MAX.
V-UPS 3X10
GHD SITUPS 3X15
DUMBBELL SIDE BENDS 3X20 (AS HEAVY AS POSSIBLE)
MOBILITY