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