J5 CrossFit – CrossFit
Warm-up
Mobility
wrist
ankle
90/90
clean and jerk complex
1 power clean + 1 squat clean + 1 push jerk + 1 split jerk
work up to a heavy lift for the day
you may spend time working on clean tech if the complex seems to intense
Metcon (AMRAP – Reps)
for total reps
add all 3 amraps together
rx
amrap 1 – 3 min
20 double unders
20 v ups
max effort front squats 135/95
rest 1 min
amrap 2 – 3 min
20 double unders
20 v ups
max effort front squats 135/95
rest 1 min
amrap 3 – 3 min
20 double unders
20 v ups
max effort front squats 135/95
scaled
may choose a lighter weight
may do singles
may do ab mat sit ups
RX plus (elite)
20 double unders
20 v ups
max effort front squats 155/105
Extra Credit
dead lift 3×3
muscle up progression week 1
emom- 12 min
2 strict pull ups
2 strict dips
mobility
spend time smashing out the tricep
spend 3 min ea arm with your fav smash tool and grind out the that tri
