J5 CrossFit – CrossFit
xmas lift off
Warm-up
Snatch
you have 20 min to est a 1 rep max snatch
– take time to warm up and build slow. ask coach for reps to work up to
Clean and Jerk
you have 20 min to est a 1 rep max clean and jerk
– take time to warm up and build slow. ask coach for reps to work up to
Olympic Lifting Total (Total Weight)
Extra Credit
row 500 m
30 ghd sit ups
row 400 m
20 ghd sit ups
row 300 m
10 ghd sit ups
back squat
5 sets 3 (pause squats 3 sec )
build up