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102117 CYCLE IV week 2 day 6

21
Oct

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