Call Us: (618) 551-0445

JACKSON 5

J5 CrossFit – CrossFit

Warm-up

Mobility

Push Press (5 x 10 )

building , 5 sets of 10 reps . turn on the burn folks

1 min rest in between each

Metcon (Time)

FOR TIME

RX (silver)

————–

21 /15/9

dead lift 135/95

wall ball 20/14

then

15/10/5

thrusters 95/65

pull ups

then

10/5/1

squat cleans 185/115

hand stand push ups

intermediate (bronze)

______________

21 /15/9

dead lift 115/75

wall ball 14/10

then

15/10/5

thrusters 75/55

pull ups (banded,jumping)

then

10/5/1

squat cleans 155/85

hr push ups

RX + GOld

_____________

21 /15/9

dead lift 155/105

wall ball 30/20

then

15/10/5

thrusters 115/75

pull ups

then

10/5/1

squat cleans 205/135

strict hand stand push ups

18 min tim cap

Weght Loss Warriors

run 200m

30 sit ups

run 200m

30 good mornings

run 200m

30 jumping jacks

Extra Credit

build heavy snatch