J5 CrossFit – CrossFit
“I know for sure that what we dwell is who we will become”
Oprah
Warm-up
Mobilty
couch stretch and t spine
Weightlifting
build up to 75-80% of your 1 rep max snatch
then
every min on the min for 8 min take 1 lift
focus on form and tech, hit your positions
Metcon (Time)
5 rounds for time 10 min time cap
RX (silver)
12 over head squats – 95/65
6 chest to bar pull ups
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Intermediate (bronze)
12 overhead squats 45/35
6 pull ups
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RX + (gold)
12 over head squats 105/75
3 bar muscle ups
XTRA STRENGTH
back squat – 3 sets 10 reps
bench press – 3 sets 10 reps
50 ab movements
Weght Loss Warriors
row 3 sets of 300 m 1 min rest in between
bike 2 sets of 200 m 1 min rest in between
Mobility
smash the bottom of the foot 4 min each foot
