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