J5 CrossFit – CrossFit
Warm-up
Min 1- range of motion
min 2- power snatch +overhead squat w pvc
min 3- jog down and back
min 4- toe touch down and back then good mornings
min 5- air squats
Mobilty
using a lacross ball spend 2 min each side rolling the glute
spend 1 min on each ankle stretching
Power Snatch
complete 6 sets of 2 reps @ 80% of your 1 rep max snatch. take about 1 min rest in between each set. do not do touch and go.
once warmed up stay at 80%
Metcon (Time)
For time
Rx – silver
Row 1200 /1100
50 thrusters 65/45
30 pull ups
Intermediate – bronze
Row 1000/900
50 thrusters 45/35
30 ring rows or banded
Rx + gold
row 1300/1200
50 thrusters 75/55
10 bar muscle ups
14 min cap
XTRA STRENGTH
over head squat 3-3-3-3-3-3 build up
front squat
3,2,1,1,1,1,
Weght Loss Warriors
100 sit ups
3 sets 0f 20 double unders
3 sets of 10 cal on bike