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