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week 2 day 2 ” John Adams”

J5 CrossFit – CrossFit

Warm-up

Mobility

I: Split Jerk (5 sets of 3 reps @70%)

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warm up with 2 sets of 5 tall jerks with the bar

II: Metcon (AMRAP – Rounds and Reps)

8 min Amrap

RX +

4 overhead squats 135/95

4 toes 2 bar

4 CTB pull ups

RX

4 ohs 95/65

4 t2b

4 pull ups

Intermediate

4 ohs 75/55

4 hang leg raise

4 jumping pull ups

Weightlifting

week 3 day 1

squat clean

6×2 @ 80%

front squat

with 3 sec pause

4×4 @70-80%

strict ring rows with feet elevated

3×10

Weght Loss Warriors

5k on bike slow and controlled