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Boys to men

J5 CrossFit – CrossFit

Warm-up

Mobility

lower body

Front Squat (6×3)

6 sets of 3 reps front squat. build over the course. 1 min rest in between

Metcon (AMRAP – Reps)

team wod

(teams of 2)

RX silver

5 min amrap

30 back squat 135/95

30 back squat 155/105

max reps at 185/125

Intermediate bronze

5 min amrap

30 back squat 95/65

30 back squat 115/75

max reps at 145/95

rest 3 min

Metcon (AMRAP – Reps)

RX silver

5 min amrap

30 bench press 135/95

30 bench press 155/105

max rep bench press

185/125

intermediate

5 min amrap

30 bench press 95/65

30 bench press 115/75

max rep bench press

145/95

weight loss athletes

100 jump rope

50 med ball clean 14/10

Extra Credit

broad jump 5 attempts

4 sets 10 db snatch 70/50

muscle up progression

lateral ring row

pass through

dip

then

hip to ring pulls