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IROBOT

J5 CrossFit – CrossFit

Warm-up

emom

min 1 – range of motion

min 2 – jump rope

min 3 – med ball cleans

min 4- slow burpee

min 5- hollow rock

min 6- 20sec bird dog ea side

Mobilty

banded wrist

banded shoulder

banded adductor

1 min ea

Power Clean

build up to 6 sets of 2 reps of 85% your 1 rep max power clean.

no touch and go

Metcon (Time)

10 min amrap

Rx – silver

5 hang squat cleans 135/95

10 box jump 24/20

15 toes to bar

Intermediate -bronze

5 hang cleans 95/65

10 step ups 24/20

15 hang leg raise

Rx + Gold

5 hang cleans 155/105

10 box jump 24/20

15 t2b

Extra Credit

murph prep

run 400

5 pull up strict

10 push

15 squats

3 rounds

back squat

3 x3

Weght Loss Warriors

20 hollow rock

20 crunch

20 situp

3 rounds

then

prowler push 1 plate 5 times down and back