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6/3/15 – “run up on ya”

J5 CrossFit – CrossFit

Warm-up

5. Min gen warm up

Running

Mobility

Shoulder mobility 6 min

Snatch

5 sets of 2 reps of snatch

Take 5-10 sec between ea lift

Take 90 sec between each set

50%

55%

60%

65%

70%

– if you choose to not follow % build over the course

– do not perform touch and GO

Reset each lift

-squat upon coaches request

Snatch Pull

3 sets of 3 reps

Take a min between ea set

All at 105%

May use wraps

Metcon (Time)

“run up on ya ”

For time

Rx

Run .800 m

30 pull UPS

30 front squats 135/95 (from floor)

Scaled

Run .400m ( no walking)

20 strict ring rows

20 kips on bar

30 front squats your choice

Extra Credit

Over head squat 5 sets 5 reps

Strict hspu 5 sets 5 reps

t2b 5 sets 8 reps

10 min mobility upper body