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