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