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101717 CYCLE IV week 2 day 2

17
Oct

101717 CYCLE IV week 2 day 2

J5 CrossFit – CrossFit

“I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. 26 times, I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed”. Michael Jordan

Warm-up

2 rounds

10 push ups

10 box step ups

10 cal row

10 pvc slow ohs

Mobility

a- shoulder band

b- shoulder ball

c- partner shoulder

1: Bench Press

6 min to warm up to 70 % of 90% of your max bench test.

then every 2 min

set 1- 70% (of 90%) 3 reps

set 2- 80% (of 90%) 3 reps

set 3- 90% (of 90%) 3 reps

set 4- 90% (of 90%) 3 reps

-all based of 90% of test

– round up

– log heaviest set

-use a spotter

2: Metcon (Time)

For time

RX

400m run

then

5 rounds

10 toes to bar

8 burpee to target

6 kipping hspu flat mat

then

400 m run

18 min cap

Extra Credit

1- bike sprints 5 sets 20 sec sprint 40 sec rest

2- cross over symetry – 3 sets

10- reverse fly

10 -face pull

10 -down pull