Call Us: (618) 551-0445

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.

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.