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102517 CYCLE IV WEEK 3 DAY 3

25
Oct

102517 CYCLE IV WEEK 3 DAY 3

J5 CrossFit – CrossFit

” To be wrong is nothing unless you continue to remember it”
– Confucius

Warm-up

3 rounds

6 cal row

12 good mornings

12 push ups

Mobility

a) hamstring from rig 1 min

b) hamstring fro floor 1 min

c) banded lat 1 min

1: Power Clean

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

then we as a team every 2 min will perform

1 power clean

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 floor

– does not have to be touch and go

– log 95%

2: Metcon (Time)

TEAM WOD

teams of 2

For time

RX

75 push jerk

75 sumo dead lift high pull

75 cal row

115/75

scale options

– light weight

Extra Credit

1- double under practice – 5 min ,s stick wiht sets of 30-40

2- hand stand practice , free standing , or wall, hold a hollow position . practice for 10 min

Weightlifting

ACCESORY STRENGTH

HANG DEADLIFT FROM THE RIG, START ABOVE THE KNEES

10 REPS 3-5 SETS (MODERATE WEIGHT)

BENTOVER BARBELL ROW 8 REPS 3-5 WORKING SETS

HANGING LEG RAISE 3X10

GHD SITUPS 5X10

PLANKS :30 SEC 3 SETS (FULL,LEFT AND RIGHT SIDE)

MOBILITY