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black mamba

J5 CrossFit – CrossFit

Warm-up

Mobilty

power snatch + overhead squat

complete 1 power snatch + 1 overhead squat. build up with todays heavy lift.

take 5 min to warm up. then every 2 min for 10 min take a lift.

Metcon (Time)

for time

RX+Gold

run 400m

26 hr push ups

run 400m

26 american k swings 70/53

run 400m

26 ghd sit ups

run 400m

26 double unders

run 400m

26 box jumps 30/24


RX Silver

run 400m

26 hr push ups

run 400m

26 american k swings 53/35

run 400m

26 sit ups

run 400m

26 double unders

run 400m

26 box jumps 24/20


Intermediate Bronze

run 200m

26 hr push ups

run 200m

26 american k swings 35/25

run 200m

26 sit ups

run 200m

26 singles

run 200m

26 box step ups 24/20

20 min cap

Extra Credit

snatch pull

5×3 @ 105%

snatch balance with dip

build up over 5 sets of 1 rep

front squat with pause (3 sec)

build up over 5 sets

Weght Loss Warriors

emom 10 min

min 1 – suicide on turf

min 2 -20 sit ups