J5 CrossFit – CrossFit
“We are what we repeatedly do. Excellence.therefor,is not an act but a habit.”
Aristotle
Warm-up
Mobility
shoulder smash
Push Press
20 min to est a new 1 rep push press.
Start light and focus on form, once you feel ready start building. Rest 1 min in between sets.
Metcon (AMRAP – Rounds and Reps)
3 min amrap
RX
10 power cleans 115/75
10 hspu
scaled
10 power cleans
10 hand release push ups
RX plus Elite
10 power celans 135/95
10 strict hspu
rest 1 min
Metcon (AMRAP – Rounds and Reps)
3 min amrap
RX
8 sumo high pull dead lift 115/75
8 deficit push ups 45/25 plate
(feet also must be on plate)
scaled
8 sumo high pull dead lift
8 push ups
RX plus Elite
8 sumo high pull dead lift 135/95
8 deficit push ups 45/25 plate
(feet also must be on plate)
rest 1 min
Metcon (AMRAP – Rounds and Reps)
3 min amrap
RX
6 power snatch 115/75
6 dips ( may use ring or station)
Scaled
6 power snatch
6 push ups
RX plus ELITE
6 power snatch 135/95
6 ring dips
Extra Credit
3 set 5 reps supine strict pull ups
3 set 10 reps bent over barbell row
1 sec up /3 sec down/ tempo
Mobility – https://youtu.be/umYlzclGGz8