Coolletsdocrossfit

J5 CrossFit – CrossFit

After going to the beast on sat I thought it would be fun to incorporate some of the wod into the weeks already scheduled program. Constantly varied right ?

Warm-up

Mobility

Lat with band

Hip

Ankle

Shoulder

Back Squat

Take 15 min to build up 4 sets of 4 reps. Lift heavier than you did last week. Keeping the weight the same across 4 sets.

Beast complex

1 power clean + 1 front squat + 1 hang power clean + 1 front squat + 1 jerk

May not squat clean

Can not put bar down in between movements

Build up in 15 min to heavy complex

Extra Credit

Farmer carry

3 sets 50 ft ea

Sand bag step ups 10 ea leg 3 sets

Ghd sit up / bk ext 3 x 10

Mobility-

3 min each side shoulder smash