J5 CrossFit – CrossFit
“A genuine leader is not a searcher for consensus but a moulder of consensus”
Martin Luther King JR
Warm-up
Mobility
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 )
RX
15 toes to bar
5 cleans 155/105
5 jerks
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Intermediate (formally scaled)
15 hanging leg raise
5 cleans 115/75
5 shoulder to over hear
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RX plus
15 toes to bar
5 cleans 185/125
5 jerks
Weightlifting
Snatch 5×1 @ 70%/70%/75%/75%/80%
overhead squat 5×5
100 ab mat sit ups
