J5 CrossFit – CrossFit

Today we find our 1 rep max snatch. Remember what you have learned people. Use the community for help. If a coach is helping others, ask each other to watch the lifts. Safety first, then team work.

Warm-up

Coaches choice

Mobility

Shoulders, for the love of God, shoulders

Snatch

Snatch is the word of the day. Let’s work on getting under the bar. Listen to your coaches. Take 30 min building up.

40% x 1

50% x 1

60% x 1

70% x 1

80% x 1

85% x 1

105%+ x 1

Metcon (No Measure)

Every 3 min for 12 min (4 sets)

Run 200 m

12 box over burpees

No measure , get a good quality workout out here and keep moving. Scale as needed.