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102717 CYCLE IV WEEK 3 DAY 5

27
Oct

102717 CYCLE IV WEEK 3 DAY 5

J5 CrossFit – CrossFit

“The 3 great essentials to achieve anything worth while are , 1st , hard work ; 2nd , stick -to-itiveness; 3rd common sense.

-Thomas Edison

Warm-up

4 slow rounds

run 100m

10 russian k swings

10 alt mountain climbers

Mobility

A) upper Tspine : 90 sec

B) ankle calf smash :90 sec

1: Overhead Squat

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

then we as a team every 2 min will perform 1 over head squat

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

– log 95%

2: Metcon (Time)

5 rounds for time

RX

6 alt dumbbell snatch 50/35

12 box jump overs 24/20

16 wall balls 20/14

15 min time cap

Extra Credit

1- heavy over head walking lunge. 4 x 20 ft rest as need

2- dead lift 1-1-1-1-1-1-1-1

Weightlifting

ACCESORY STRENGTH

PULL UPS 6-8 REPS 1 SECOND UP, 3 SECONDS DOWN 3-5 WORKING SETS. USE BANDS IF NEEDED.

ONE ARM DUMBELL ROW 8 REPS 3-5 WORKING SETS

GHD BACK EXTENSION W/ BB 8 REPS 3-5 WORKING SETS

WALL BALL SIT UPS 20/14 15 REPS 3-5 WORKING SETS

MOBILITY