Step by step

J5 CrossFit – CrossFit

“If you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do you have to keep moving forward.”

― Martin Luther King Jr.


Range of motion

Light heart rate warm up


1 min ea

Banded ankle stretch , shoulder stretch, hip, wrist

Power Snatch

Build up to five sets of 1 rep of pwr snatch. Don’t not exceed 80% of 1 rep max. Build up and take the 5 sets at 80% with 1 min rest in between

Snatch Grip Deadlift

5 sets of 2 at 105% of 1rm snatch

Overhead Squat

5 sets of 3 reps @ 50-60% of 1 rep max snatch

May take from rack

Extra Credit

3 sets unbroken of 50 double unders

Ghd 3x 15 unbroken

Mobility home work

2 min smash forearm ea

2 min ea glute stretch