mondaythrowdown

J5 CrossFit – CrossFit

new week
new goals
new records to set

“be the athlete you have always wanted to be ”

Warm-up

5 min warm up gen

5 min specific

Mobility

ankle mobility band

hip opener

Back Squat

take time to warm up to your 70% of your 1 rep max.

take 3 sets of 5 reps at 70 %

take 1-2 min rest in between

Metcon (Time)

for time (10min time cap)

21-15-9

RX

power clean – 135/95

box jump over -24/20

scale-

power clean- choose weight

box step up

RX PLUS (ELITE)

power clean – 155/105

box jump over- 30/24

Extra Credit

back ext – 3 sets 10 reps

strict pull ups 3 x 10 reps

(tempo) 1 sec up 3 sec down

conditioning

row cal

50-40-30-20-10

rest 1.1 ( rest the time it takes you to row each set )