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102017 CYCLE IV week 2 day 5

20
Oct

102017 CYCLE IV week 2 day 5

J5 CrossFit – CrossFit

Limits, like fear, is often an illusion.
Michael Jordan

1 : Overhead Squat

6 min to warm up to 70 % of 90% of your max over head squat 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

– from rig

Warm-up

3 rounds

10 pvc ohs

10 pvc pass through

20 sec handstand hold or plank

Mobility

1- pvc t spine smash

2- ankle banded

3- hip banded

2: Metcon (Time)

chipper for time

RX

40 alt pistols

30 dead lift 185/125

20 power clean 185/125

10 front squat 185/125

scale options

– pistol to a box

– goblet squat

– light weight

15 min cap

Weightlifting

ACCESORY STRENGTH

PULL UPS 6-8 REPS 1 SECOND UP, 3 SECONDS DOWN 3-5 WORKING SETS. USE BANDS IF NEEDED.

ONE ARM DUMBELL ROW 8 REPS 3-5 WORKING SETS

GHD BACK EXTENSION W/ BB 8 REPS 3-5 WORKING SETS

WALL BALL SIT UPS 20/14 15 REPS 3-5 WORKING SETS

MOBILITY