J5 CrossFit – CrossFit

Remember no matter what form comes first \\\..///

“If we’re growing, we’re always going to be out of our comfort zone.” – John Maxwell

Warm-up

Mobility

Hip opener/ adductor/ wrist/ tspine

Thruster

With a 15 min clock you must develop a heavy 2 rep max thruster.

-you may squat clean the first rep

-must be completed consecutive

No dropping between rep 1 and 2

Metcon (Time)

For time 10 min time cap

RX

21- clean and jerk 95/65

21- pull ups

15- overhead squats 95/65

15- pull ups

9- power snatch 95/65

9- pull ups

scale

21- clean and jerk (you choose #)

21- banded or strict ring rows

15- back squat or overhead (ask coach)

15- banded or ring rows

9- power snatch (you choose #)

9- banded or ring row

Elite ( RX PLUS)

21- clean and jerk 115/75

21- ctb

15- overhead squats 115/75

15- ctb

9- power snatch 115/75

9- ctb

Extra Credit

Back squat ( box )

3 sets 10 reps ( med #)

Deficit hspu

6in / 3 in

3 sets 5 reps kipping

Mobility

Roll calf 4 min ea

Quad roll 4 min ea