Call Us: (618) 551-0445

jan 2 mon – TEST WEEK day 1

2
Jan

jan 2 mon – TEST WEEK day 1

J5 CrossFit – CrossFit

Warm-up

3 rounds

row 15/12 cal

5 burpee over rower

slow and steady

Mobility

low back movment

scorpian and twist

lat stetch

1 : Metcon (AMRAP – Reps)

Test 1

RX

3 min amrap of max effort burpees to a 6 inch target

rest 5 min before setting up for next metcon

2 : Metcon (AMRAP – Reps)

Test 2

5 min amrap

7 power cleans

21 wall ball

42 double unders

RX

155/105

20/14

Int

115/75

single x2

14/10

Rx +

185/115

20/14

rest 1:00

3: Metcon (AMRAP – Reps)

4 min amrap

RX

5 deadlift 245/155

5 chest to bar pull ups

Int

5 dead lift 205/125

5 pull ups

RX+

5 dead lift 275/165

3 bar muscle ups / 3 banded bar muscle ups

for the weight change add to the bar

rx add 45/25

int add 45/25

rx + add 45/25

on each side

rest 1 min

4: Metcon (AMRAP – Reps)

3 min amrap

Rx

max snatch

135/95

Int

95/65

RX +

max squat snatch

135/95

Mobility

20 min upper body