102117 CYCLE IV week 2 day 6
J5 CrossFit – CrossFit
If you accept the expectations of others, especially negative ones, then you never will change the outcome.
Michael Jordan
Weightlifting
FULL BOdY WARM-UP
BARBELL WARM-UP
PRESS IN CLEAN (SOTTS PRESS)
3×5 w/ BB or 65/45
HANG SQUAT CLEAN + 1 PUSH JERK 3 REPS @ 70% 3 WORKING SETS
CLEAN PULLS 5 REPS (MODERATE WEIGHT) 3 WORKING SETS
BACK SQUAT 2 ROUNDS
REST 2 MINUTES BETWEEN SETS
6 REPS @ 74%
4 REPS @ 78%
2 REPS @ 82%
GROUP STRETCH
Badger (Time)
Three Rounds for time of:
30 ‘Squat’ Cleans, 95#
30 Pull-ups
Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here
this will be done in teams of 2 athletes
-95/65
-both athletes run together
– reps maybe split
scale – options
-light weight
-banded pull up ring row
– run maybe split
