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