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103017 CYCLE IV WEEK 4 day 1

30
Oct

103017 CYCLE IV WEEK 4 day 1

J5 CrossFit – CrossFit

“Dont ever take a fence down until you know why it was put up”
-Robert Frost

Warm-up

5 min amrap

5 barbell hang cleans

10 cal row

5 burpees

Mobility

a) hamstring / banded

b) calf roll

1 : front squat + jerk

we will be taken a mid cycle deload before testing our new 1 reps.

spend 5 min warming up to 40 % of 90% of your test week max and then perfom as a team

every 90 sec

set 1 – 40% x 5 fs +1 jerk

set 2 – 50% x 5 fs +1 jerk

set 3 – 60% x 5 fs +1 jerk

log 60%

Extra Credit

1- 10 rounds

5 strict hspu

jog lightly 100m

2- back squat – 3 x 10 ( light)

2: Metcon (AMRAP – Reps)

7 min AMRAP

RX

14 deadlift 225/155

7 burpee box jump 24/20

– must face box during box jump

Scale options

– light weight

– box step overs