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