J5 CrossFit – CrossFit
if you believe you can chances are you might just do it
coaches choice ( pressing priority)
take 15 min to est today heavy bench press
using such sets as
5, 3, 2 ,1 ,1, 1,1,1
always have a spotter
must touch chest
1 min rest in between sets
12 min every min on the min
min 1 – 8-10 pull ups
min 2- 8-10 dips
today’s focus is on gymnastic movement and quality. make sure every rep is done as if it is text book.
for RX – choose your pull up that will best benefit you as an athlete. strict, kip,ctb , weighted, or even banded. your goal is to be able to perform them unbroken and perfect.
dips , this is a movement that will build strength and stability. choose the best way to help your individual needs. such as ring, weighted, stationary bar. use a lock out at the top and don’t be afraid to lower your slowly.
Weght Loss Warriors
row 800 m and perform 30 strict ( no throwing arms) sit ups
row 400 and 15 strict situps
not for time
1 power clean + 1 squat clean + 1 front squat + 1 push jerk
cant let go of the bar
build heavy lift in 15 min