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“ALASKAN THUNDER BOLT”

J5 CrossFit – CrossFit

OK Team, this starts another week at JFive.  We have a lot of competitions coming up, so let’s start showing the support with our amazing community.

Warm-up

Mobility

OVER HEAD SQUAT PREP

BANDED ANKLE STRETCH ( 30 SEC )

PVC TSPINE ROLL (1 MIN)

EMOM

OVERHEAD SQUAT

2 REPS

5 MIN WARM UP – START WITH BAR AND WORK UP TO GOOD WOTKING WEIGHT.

THEN

8 MIN EVERY MIN ON THE MIN

2 REPS – WORK AT 65-75% OF 1 REP

Metcon (AMRAP – Reps)

BACK SQUAT

MAX REPS IN 2 MIN

RX

135/95

SCALED

CHOOSE WEIGHT
REST EXACTLY 2 MIN

Metcon (AMRAP – Reps)

BOX JUMP OVER

MAX REPS IN 2 MIN

RX

24/20 INCH BOX ( MUST JUMP)

SCALED

YOU CHOOSE WEIGHT

STEP OVER
REST 2 MIN

Metcon (AMRAP – Reps)

PLATE JUMP BURPEES

(PLATE IN FRONT OF THE BODY AND LAND WITH BOTH FEET ON)

RX

10/10

Extra Credit

3 SETS

2-4 MUSCLE UP (RING)

BENCH PRESS

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TRI EXT 3 X10

DIPS 3 X 10