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11817 CYCLE IV TEST WEEK

8
Nov

11817 CYCLE IV TEST WEEK

J5 CrossFit – CrossFit

Warm-up

light row for 10 min

then

3 rounds

10 empty bar deadlift

10 empty bar high pulls

10 empty bar hang power cleans

Mobility

A) 1 min wrist with band and voodoo floss

B) 1 min banded t spine

C) 1 min lacross ball shoulder

TEST5: ZEUS (Weight)

RX

Starting with an empty bar and all of your plates out, you have 10 min to est a 1 rep max power clean from the floor.
rest 5 min

then

TEST6: HERA (AMRAP – Reps)

RX

After your 5 min break athletes will take 80% of the weight (max) that was just est and complete as many reps as possible in 5 min of power cleans from the ground.