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102317 CYCLE IV WEEK 3 DAY 1

23
Oct

102317 CYCLE IV WEEK 3 DAY 1

J5 CrossFit – CrossFit

” Ithink , what has this day brought me , and what have i given it? ”
-Henry Moore

Warm-up

3 rounds

run 100m

12 light alt db snatch

10 banded good mornings

Mobility

a) 2 min esch side couch stretch

b) floss wrist / forarm 1 min ea

1: front squat + jerk

spend 6 min warming up to you 75% (of 90%) of your max tested weight via test week for front squat + jerk

then we as a team every 2 min will perform

2 front squats + 1 jerk.

set 1- 75% (of 90%)

set 2- 85% (of 90%)

set 3- 95% (of 90%)

set 4- 95% (of 90%)

set 5- 95% (of 90%)

– from the rig

– split of push

– log 95%

2 : Metcon (Time)

for time

RX

27 push press

27 bar facing burpees

21 front squat

21 bar facing burpees

15 thruster

15 bar facing burpees

9 overhead squats

9 bar facing burpees

95/65

18 min time cap

scale options

– light weight

– step overs

Extra Credit

1- back squat 1-1-1-1-1-1-1

2- bike cal –

every 2 min for 6 min

bike 20/15 cal and max bar muscle ups after

Weightlifting

ACCESORY STRENGTH

ONE ARM DUMBBELL ROW 8 REPS 3-5 WORKING SETS

GOOD MORNING W/ WEIGHTED BARBELL 8 REPS 3-5 WORKING SETS

ALL SETS ARE MEANT TO BE DONE BETWEEN 75%-80% OF YOUR ONE REP MAX.

V-UPS 3X10

GHD SITUPS 3X15

DUMBBELL SIDE BENDS 3X20 (AS HEAVY AS POSSIBLE)

Mobility