11317 CYCLE IV week 4 day 5

J5 CrossFit – CrossFit

Warm-up

3 rounds

10 dub

10 ohs 45/35

Mobility

a) t spine roll

b) ankle roll

c) banded stretch t spine

1: Overhead Squat

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 ohs

set 2 – 50% x 5 ohs

set 3 – 60% x 5 ohs

log 60%

2: CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

3: CrossFit Games Open 16.3 Scaled (AMRAP – Reps)

AMRAP 7 Minutes

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.

Extra Credit

1- 20 min run / walk

2- sled push down and back 5 sets