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