Call Us: (618) 551-0445

week 1 day 2 ” Nano 2″

J5 CrossFit – CrossFit

Warm-up

Mobility

low back

calf

I: Split Jerk (4×[email protected]% )

spend 15 min building up to 4 sets of 3 reps at 60-70% of your 1rm split jerk

if your form isn’t there stay light and focus on movement

II: Metcon (Time)

4 rounds for time

RX+

25 american kettle swings 70/53

25 push up from plates

45/25

50 double unders

RX

25 merica swings 53/35

25 push ups from plates

25/10

50 double unders

Inter

25 american swings 35/26

25 push ups

20 dubs or 50 singles

_if you need work do the dubs

_ chest must hit ground on all push ups

14 min time cap

Weightlifting

week 2 day 1

power clean 6×3 75%

front squat 5×4 75%

strict pull up 3×10

Weght Loss Warriors

3×12 wall ball unbroken

3×10 bicep curls

3x 10 bench dips