3
Nov
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