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