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112217

22
Nov

112217

J5 CrossFit – CrossFit

“All life is an experiment . The more experiments you make , the better.
-Ralph Waldo Emerson

Warm-up

5 min amrap

2 push press

2 push jerk

2 split jerk

20 singles

Mobility

1- ankle

2- calf

1: Split Jerk (1-1-1-1-1-1-1-1-1-1)

every min on the min

take 1 lift

10 min

work on foot speed and quality

build up over

2 : Metcon (AMRAP – Rounds and Reps)

team work

teams of 2

18 min amrap

60 push ups

50 ring dips

40 dumbbell single arm db jerk 50/35

30 bench press 135/95

20 kbell snatch 53/35

10 hspu
scale options

– modify push ups

– bench dips

-light weight

– 2 wall walks

Extra Credit

1- over head walking lunge 5 x 20 ft

2- run 200 med pace 6 rounds

3- hold plank 3 x 2 min