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Its cold but WE hot

J5 CrossFit – CrossFit

“My philosophy of life is that if we make up our mind what we are going tomake of our lives, then work hard toward that goal, we never lose-somehow we win.”
Ronald Reagan

Warm-up

air squats/ lunge with twist / glute bridge

2×10

mountain climbers/push ups

2×10

Mobility

t spine roll

wall sit adductor

banded calf distraction

Strength

Back squat

5/3/1- week 2

% are based off 90% of your 1 rep max

Every 2 min

min -0 – 3 reps @ 50%

min -2 – 3 reps @ 60%

min -4 – 3 reps @ 70%

min -6 – 3 reps @ 80%

min -8 – 3 + reps @ 90%____

(as many reps as possible on this

Metcon (Time)

FOR TIME 21-15-9

RX

toes to bar

burpee to bar target

power snatch 75/55

box jump 24/20

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scaled

hanging leg raises

burpee ( no target)

ground to overhead

step ups

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RX plus + Elite

toes to bar

burpee to bar target

power snatch 95/65

box jump 30/24

18 min time cap

Extra Credit

emom 6 min 8-10 reps

kswing 70/53 american

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emom 6 min 6-8 reps 95/65

overhead sqaut with 1 sec hold in the bottom

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emom 6 min 5 reps

ghd sit ups

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mobility home work

sit on the floor in front of a wall with legs extended. use kettle bell to smash out each quad and stay for 5 min each side.