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