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103117 CYCLE IV week 4 day 2 ( happy halloween)

31
Oct

103117 CYCLE IV week 4 day 2 ( happy halloween)

J5 CrossFit – CrossFit

” Shadows of a thousand years rise again unseen, voices whisper in the trees , Tonight is HALLOWEEN “

Warm-up

( the midnight row) 5 min light row

then

( the leaky cauldron carry) single arm balence ketlle bell lunge down to the rig right arm back left arm

3 rounds ^^^^^^^^

Mobility

a )( death stretch ) hold couch stretch for 2 min

b) (mummy wrap ) floss wrist

1: Bench Press (grave stone press )

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 bench

set 2 – 50% x 5 bench

set 3 – 60% x 5 bench

log 60%

2: Metcon (Time)

( the thrusting dead )

6 rounds for time

10 thruster (soul crushers) 115/75

31 dubs (lashes)

17 wall ball (headless horsemen) 20/14

Scale options

– light weight

-singles 70

25 min cap

Extra Credit

1- emom 10

min 1 – 15 ghd sit ups

min 2 – 15 back ext

2- row at 80% for 2500 m