5
Aug
8517 old and conditioning
J5 CrossFit – CrossFit
Weightlifting
Full Body Warm-up
Barbell Warm-up
SNATCH SOTTS PRESS
3×5 w/ BB or 65/45
SNATCH TECHNIQUE WITH BARBELL
3×5
OVERHEAD SQUAT 3X2 75%-80%
SNATCH 3-2-1
10 SINGLE SNATCHES AT 70% OF YOUR TOP SINGLE.
SNATCH PULLS 3X3 80%-90%
FRONT SQUAT 3-2-1 (WORK ON DEPTH AND EXPLODING OUT OF THE HOLE.)
BACK SQUAT 3X3 3 WORKING SETS 70% (STICK TO THIS PERCENTAGE.)
GROUP STRETCH
Metcon (Time)
3 rounds for time
teams of 2
row or row 800 m (both)
30 power clean and jerk
100 double unders
60 wall balls
Gold rx+
135/95
20/14
Slvr rx
115/75
20/14
Brnz
95/65
14/20
singles x2