J5 CrossFit – CrossFit
Warm-up
Mobility
band ankle mobility
band overhead pos
hamstring
I: Clean and Jerk
5 min to warm up the clean and jerk
then
8 min EMOM
min-1,2,65% of 1rm x 1 rep
min 3,4,70% of 1rm x 1 rep
min 5,6,80% of 1rm x 1rep
min 7,8 85% of 1rm x 1rep
log your 85%
squat clean and split jerk is recomended.
II: Metcon (Time)
3 rounds for time
RX silver
12 dead lifts @ bodyweight
21 box jumps 24/20
Intermediate bronze
12 dead lifts @ bodyweight
21 step ups
Rx + Gold
12 dead lifts @ bodyweight
21 box jump 30/24
10 min time cap
Extra Credit
clean pull
3×3 105%
bottom up squats
5×3 build
50 ghd sit ups
Weght Loss Warriors
row 1000m slow pace
50 god sit ups
50 back ext