Call Us: (618) 551-0445

101817 CYCLE IV week 2 day 3

18
Oct

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