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HOLY AMRAP BATMAN

J5 CrossFit – CrossFit

We had a great week of lifts last week. lets push forward and stay consistent. Concentrate on form and spending time under the bar. Also let us take care of our selfs. (eat, sleep,hydrate,workout)

Warm-up

3 rounds

10 air squats

8 hollow rocks

6 spider walk

MOBILITY

HIPS

Clean and Jerk

Perform the following

5 sets total

3 cleans + 1 jerk

set

1-55%

2-65%

3-70%

4-75%

5-80%

Spend time warming up to first lift

Rest about 2 min in between ea set

Clean Pull

3 sets of 3 reps

Rest 1 min

Take at 108%

Metcon (AMRAP – Rounds and Reps)

HOLY AMRAP BATMAN

15 min amrap (rounds +reps)

RX

6 handstand push ups

8 American k swings

10 cleans 95/65

20 double unders

Scaled

10 push ups or 5 wall walk

8 swings

10 cleans

40 singles

Extra Credit

Push press 5 x 5

Bench press 5 x 5

Weighted ghd sit UPS 5 x 10

10 min extra lower body mobility