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