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THE DARK SIDE

J5 CrossFit – CrossFit

” Courage is not the absence of fear, but the capacity to act despite our fears”
John McCain

Warm-up

Mobility

ANKLE MOBILITY

HIP MOBILITY

Strength

BACK SQUAT

5/3/1- week 1

% are based off 90% of your 1 rep max

Every 2 min

min -0 – 5 reps @ 50%

min -2 – 5 reps @ 60%

min -4 – 5 reps @ 65%

min -6 – 5 reps @ 75%

min -8 – 5 + reps @ 85%____

(as many reps as possible on this)

Metcon (Time)

FOR TIME

RX

50 wall balls 20/14

25 dead lift 225/155

50 wall balls 20/14

Scaled

you choice on weight

RX + (ELITE)

wall ball 30/20

dead lift 255/175

10 min time cap

Extra Credit

complex

Power clean + hang clean + jerk

build up over 6 sets

3 sets of 5 unbroken muscle ups

or

3 sets – 5 ring rows + 5 pass trough +5 dips

Mobility

spend 6 min in the squat position