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