J5 CrossFit – CrossFit
We are starting a new lifting cycle. This cycle we will be focusing on the clean and jerk /the snatch / back squat / front squat. So it should be PRs all around stay tuned.
Warm-up
5 min general warm up
Mobility
Hip mobility 6 min
2 cleans + 1 jerk (split)
5 sets
Goal is to build up over the course with out losing form .
1- 55%
2- 65%
3- 70%
4- 75%
5- 80%
– squat clean on coaches permission
-if you choose not to run % build up over the 5 sets
-coaches will give you time to warm up to 1st lift
Rest 90 sec in between sets
clean pull
3 sets of 3 reps
105% of your 1rm
From clean grip
Rest 1 min in between sets
Metcon (Time)
“hang on”
RX
For time
Row 800/600m
20 hang power cleans 135/95
100 double unders
Scaled
Row 500 m
20 hang cleans ( you choose )
200 singles
Tips
Rx- don’t blow out the row
Scaled- learn to double under
Extra Credit
Push press 5 sets 5 reps
Bench press 5 sets 5 reps
ghd weighted setups 5 sets 10 reps
Do 10 min extra mobility lower body