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