101817 CYCLE IV week 2 day 3
J5 CrossFit – CrossFit
Obstacles don’t have to stop you. If you run into a wall, don’t turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan
Warm-up
3 rounds
15 good mornings
15 air squats
30 sec plank
Mobility
a- banded hamstring
b- banded wrist
1 : Power Clean
6 min to warm up to 70 % of 90% of your max power clean 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
– does not have to be touch and go
2: Metcon (AMRAP – Reps)
3 rounds
move through each station and work for the min for max reps
calculate each amount at the rest period each round
maximum effort
RX
min 1 – wall ball 20/14
min 2- box jump 24/20
min 3- sumo deadlift hp 75/55
min 4- kettle swing 53/35
min 5- double unders
min 6- rest
– not a team wod
SCALE options
– light wall ball
-steps ups
– light DL
– light swings
– singles
Extra Credit
1- 10 min run
2- 3 rounds 15 thrusters 15 bar facing burpee
3- 3 x 5 bar muscle ups
4- 3 x 3 ring muscle ups
Weightlifting
ACCESORY STRENGTH
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)
MOBILITY