J5 CrossFit – CrossFit
OK team, this week is a test week. So be prepared to find a few 1 rep max lifts. The met cons will be in there but a little scaled back. There will be only a few extra credit days. I would really like everyone to concentrate on their lifts and remember to have fun and leave it on the mat.
Warm-up
Coaches choice
Mobility
Hip wall stretch
Wrist mobility
Knee mobility
Clean and Jerk
Today we are finding your 1 rep max. This will be what you run numbers off of in the future. If you can’t make it in today then some time this week, find your 1 rep max.
40% x 1
50% x 1
60% x 1
70% x 1
80% x 1
90% x 1
105% x1
This is just an example
Remember if you do not PR, its ok. Don’t be afraid to ask a coach if you have questions about your performance and any suggestions on ways to improve.
Skill Practice
Today take time and polish up those skills
3 rounds, not timed, of:
t2b -15
Double under – 40
Stationary dips-10
Strict pull UPS – 6
Row 500
Move through movements and spend adequate time on quality.