J5 CrossFit – CrossFit

“The key to change… is to let go of fear.” – Rosanne Cash

Warm-up

Mobility

tspine 2min

shoulder stretch

hip stretch

Snatch

2 sets 3 reps @ 75%

2 sets 2 reps @ 80%

1 set 1 rep @ 85%

Take 1 min rest

Does not need to be touch and go

If you choose not to run % just work on tech or buil up to a good safe lift.

Practice squat snatch if possible

Metcon (Time)

5 rounds for time

Rx

10 squat cleans 95/65

10 hspu

Scaled

10 cleans

15 hr push ups

Rx plus ( elite)

10 squat cleans 115/85

10 def hspu 45/25

12 min time cap

Extra Credit

Back squat 3×3

Muscle up progression week 1

Emom 10

2 strict pull up

2 strict dip

Mobility

Couch stretch 3 min ea side