Golden Eye

J5 CrossFit – CrossFit

” I would rather make mistakes in kindness and compassion than work miracles in unkindness and hardness”
mother teresa

Warm-up

Mobilty

PVC pipe smash upper body

Back Squat

today we are going to build up to a heavy back squat .

20 min to complete

sets – 3,2,1,1,1,1,1

take 1 min rest or as needed

take from rack

Metcon (AMRAP – Reps)

8 min as many reps as possible

RX

1 hand stand push up

1 power clean

2 hand stand push up

2 power clean

3 hand stand push up

3 power clean

4 hand stand push up

4 power clean

5

5

6

6

etc >>> building up

RX weight 155/105

_________________________

3 push up

1 power clean

6 push up

2 power clean

9 push up

3 power clean

12 push up

4 power clean

15

5

18

etc >>> building up

push ups build in 3s

power cleans build in singles

Inter weight 95/65

_________________________

1 hand stand push up

1 power clean

2 hand stand push up

2 power clean

3 hand stand push up

3 power clean

4 hand stand push up

4 power clean

5

5

6

6

etc >>> building up

RX +

weight – 185 / 125

strict hspu 1 mat/2 mat

XTRA CONDITIONING

assalt bike work

10 on 20 off sprint interval

Ghd – 50 reps back/ abs

Weght Loss Warriors

100 calories on the rower

Mobility

low back smash 5 min each side