J5 CrossFit – CrossFit
Warm-up
3 rounds
10 jump squats
10 lunge
run 200 m
10 empty bar push press
Mobility
wall stretch 1 min each side
ankle banded stretch 1 min ea
lat stretch w band 1 min ea side
Specific warm up
work up to clean and jerk weight. with 3 sets of 3 reps . add weight each set.
run 2 sets of 100 m
Metcon (Time)
3 rounds for time
RX
run 400 m
10 clean and jerks 135/95
Intermediate
run 400m
10 clean and jerks 95/65
Rx +
run 400 m
10 clean and jerks 155/105
weight loss athletes
5 min row
5 min bike
5 min row
5 min bike
steady
Weightlifting
week 1 day 1
A-snatch 5 x 1 @ 80%
B-clean 5 x 1 @ 70%
C- back squat
3,2,1,1,1,1