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102417 CYCLE IV WEEK 3 DAY 2

24
Oct

102417 CYCLE IV WEEK 3 DAY 2

J5 CrossFit – CrossFit

“Our ultimate freedo is the right and power to decide how anybody or anything outside ourselves will affect us”
-Stephen Covey

Warm-up

3 rounds

200 m row

20 walking lunge

10 light bar snatch

Mobility

a) tricep smash on the rig via bar :90 sec

b) lacross ball rear delt smash :90 sec

1: Bench Press

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

then we as a team every 2 min will perform

1 rep of bench

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

– use a spotter

– log 95%

2 : Metcon (AMRAP – Reps)

RX

8 min AMRAP

3 power snatch 75/55

3 ring dip

6 power snatch 75/55

6 ring dip

9 power snatch 75/55

9 ring dip

etc build up by 3s

scaled options

– bench dips

– stationary bar dips

– push ups

– light weight

Extra Credit

1- 4 rounds or – sled push down and back then 5 sand bag over the shoulder

2- 12 min run every time you pass the front of the gym stop and perform 5 burpees inside