First you clean it , then you jerk it :)

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.


Coaches choice


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.