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
