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.
Warm-up
Range of motion
Light heart rate warm up
Mobility
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