J5 CrossFit – CrossFit
Warm-up
Mobility
upper body
COMPLEX- Hang snatch+Power Snatch +overhead squat
today we are going to build up to a heavy complex. take 5 min to warm up. then Every min on the min for 10 min.
hang snatch – hang from above knee
power snatch – pull from the ground ,stay above parallel
overhead squat- hip crease below parallel
Metcon (Time)
3 rounds for time
RX + (gold)
100 double unders
65 air squat
35 push ups
25 pull ups
RX (silver)
75 double unders
50 air squats
25 push ups
15 pull ups
Intermediate (bronze)
50 dubz or 100 singles
50 air squat
25 push ups
15 banded or jumping
15 min time cap
Weght Loss Warriors
500 m row x 3
100 sit ups
XTRA CONDITIONING
500m row x 5
100 sit ups
3 rounds 10 t2b (strict)