J5 CrossFit – CrossFit

Welcome to Thursday! Today challenge your self to eat only good quality food!! You never know, you might like it.

Warm-up

10 sit-ups

30 sec side plank ea side

10 crunch

3 rounds

Mobility

Partner push through on rig

Partner shoulder smash

Skill Practice

3 rounds not timed

5 strict t2b

8 dips

8 box jump ( rebound if possible)

5 power snatch light (35-55)(65-95)

Metcon (AMRAP – Reps)

3 min amrap

4 pwr snatch 95/65

8 box jump 24/20

12 push ups

Scale

Ground to overhead

Steps ups

Modified

Start where u left of
Rest 2 min

Metcon (AMRAP – Reps)

3 min amrap

4 pwr snatch 95/65

8 box jump 24/20

12 push ups
Rest 2 min

Metcon (AMRAP – Reps)

3 min amrap

4 pwr snatch 95/65

8 box jump 24/20

12 push ups

Extra Credit

30 min mobility