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the wod people did on sunday

J5 CrossFit – CrossFit

Warm-up

Mobility

wall stretch 4 min

lat stretch 2 min

Metcon (Time)

7 rounds for time:

RX

KB: 15 reps 53/35 american

Power Clean: 15 reps 95/75

Box jumps: 15 reps 24/20

SCALED

KB 15 reps – your choice weight

Power Clean 15 reps- your choice

box step ups 16- step ups

RX plus ELITE

alt Dumbell snatch 16 rep – 50/30

Power Clean- 16 rep- 115/85

box jump over- 16 reps- 24/20

25 min time cap

Extra Credit

10 -9-8-7-6-5-4-3-2-1

Bench press 135/95

GHD sit ups

for quility not time

snatch work

snatch balance 3×3 build

snatch deadlift 3x 3 @ 105%

ohs 3×3 build

all sets will be performed after full warm up to med to heavy load

Mobility home work

spend 3 min in split position

spend 3 min stretching each hamstring

spend 3 min each quad stretch static