J5 CrossFit – CrossFit
OK BOYS AND GALS LETS NOT GET TO CRAZY WE GOT ONE DAY LEFT. PEOPLE BETTER NOT CHERRY PICK FOR THE EVENING CLASSES – THERE WILL BE CONSEQUENCES!!
Warm-up
WARM UP WITH DA COACH GET EM TIM
Mobility
T SPINE
HAMSTRING
Warm-up
WOD WARM UP
PULLUPS/THRUSTER
BURPEE / OVERHEAD SQUAT
Metcon (Time)
FOR TIME ( TOTAL)
15-12-9
THRUSTERS 45/35
OVERHEAD SQUATS 45/35
REST 2 MIN
12-9-6
THRUSTERS 95/55
PULL UPS
REST 1 MIN
9-6-3
THRUSTERS 115/75
BAR FACING BURPEES
REST 30 SEC
6-3-1
CTB PULL UP
HSPU 1M/2M
MENS SET UP
BB+25s+10s
WOMEN
BB+10s+10s
scale may choose just barbell or at your own weight choice
hr push ups for hspu
ring rows for both pull ups
Extra Credit
dead lift 5 sets 2 reps
work to a heavy double for the day
snatch work
complex – high hang snatch + full
5 sets 1 rep of complex
build heavy for the day