the day after tmrw

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