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First you hang it then you squat it

J5 CrossFit – CrossFit

Warm-up

mobility

tspine mobility and ankle mobility

Hang Snatch

spend 20 min building up to a heavy hang snatch.

RX and RX+ athletes – should be doing a squat snatch with this movement.

INTERMEDIATE – spend time in the power pos. still from a hang.

Beginner- spend time with the bar or a light load and work on tech

the hang pos may be high hang, mid, or low but keep it above the knee.

Metcon (AMRAP – Reps)

For total reps

2 rounds

RX

MIN

1- cal row

2- squat clean 95/65

3- double under

4- pull up

5- shoulder to overhead 95/65

5 min rest in between

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INTERMEDIATE

MIN

1- cal row

2- squat clean 75/55

3- singles (reps must cut in half)or dubs

4- pull up (banded)

5- shoulder to overhead 75/55

5 min rest in between

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RX+

MIN

1- cal BIKE

2- squat clean 115/85

3- double under

4- pull up (strict)

5- shoulder to overhead 115/85

5 min rest in between
the goal is a all out attack on this wod. there will be no rest in between stations. so do not loaf. go all out. the 5 mins is to give your full rest ,so you can attack round 2. enjoy

ps we only have 2 bikes so share and first come to RX+ doing full RX+

Extra Credit

dead lift –

5 sets of 3 reps – build up to moderate weight and use tng

overhead squats

3×10 115/85

ghd back ext – 4×10

rope climb –

5 sets of 1-2