J5 CrossFit – CrossFit

“A genuine leader is not a searcher for consensus but a moulder of consensus”

Martin Luther King JR



Front rack position mobility

Front Squat

warm up to a weight that you can lift for 6 reps with great form.

focus on lowering down in a controlled fashion.

drive elbows up / knees out

stay at the same weight for all 6 sets

Metcon (Time)

3 rounds for time (10 min time cap )


15 toes to bar

5 cleans 155/105

5 jerks


Intermediate (formally scaled)

15 hanging leg raise

5 cleans 115/75

5 shoulder to over hear


RX plus

15 toes to bar

5 cleans 185/125

5 jerks


Snatch 5×1 @ 70%/70%/75%/75%/80%

overhead squat 5×5

100 ab mat sit ups