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