1
Nov
11117 CYCLE IV WEEK 4 day 3
J5 CrossFit – CrossFit
Warm-up
3 rounds
row 100 m
10 power cleans 45/35
5 pull ups
5 push ups
5 squats
Mobility
a) banded shoulder
b) banded hamstring
c) banded lat
1: Power Clean
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 PC
set 2 – 50% x 5 PC
set 3 – 60% x 5 PC
log 60%
2: Metcon (AMRAP – Reps)
teams of 2 athletes
total reps over 3 amraps
(you go I go)
RX
6 min AMRAP
10 cal row
10 pull ups
rest 1 min
6 min amrap
10 cal row
10 push ups
rest 1 min
6 min amrap
10 cal row
10 toes to bar
scale options
– ring rows
– banded strict pull ups
– knee push ups
– hanging leg raise
Extra Credit
1- 3 rounds
20 cal bike
10 alt db snatch 70/50
2- dead lift 1-1-1-1-1-1