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