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“Hanging Around”

J5 CrossFit – CrossFit

OK team, this is a new week and the start of some kick ass training. Lets concentrate on form and have fun this week. Great Job to all of our J5 lifters from the Saturday oly meet with coach Jeff.

Warm-up

ROM

3 rounds

5 jump squats

10 pvc around the world

5 inch worm with push up

Mobility

Banded last stretch

Banded wall adductor stretch

Hang Power Clean

Take 15 min to build up 5 sets of 1 hang power clean. Take time to build up over the course. Don’t get greedy and jump to fast.

You may do more than 5 sets in time.

Metcon (AMRAP – Reps)

“Hanging around”

RX

8 min amrap

5 hang cleans 115/75

7 bar over burpees

Scaled

Same wod.

Your choice in weight

Do not have to do bar over burpees

1 round = 12 reps

Extra Credit

Back squat 5 x 3

Bench press 5x 5

Skull crushers 5x 8

Build up over the sets