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week 3 day 3 ” jib jab flip flop”

J5 CrossFit – CrossFit

Warm-up

Mobility

over head squat prep

ankle mob

I: Squat Snatch (6×2 @ 75% )

build up to 75% of 1rm and then perform 2 reps of 6 sets

hit your pos and focus on catching below parallel. make sure you have the lift before standing.

II: Metcon (Time)

teams of 2

for time

RX

row 3000 meters

rest 1 min

200 double unders

rest 1 min

80 k bell snatch 53/35

Intermediate

row 2000

rest 1 min

100 double unders or 300 singles

rest 1 min

80 kbell swing

Extra Credit

10 min of tire flips

5 sets of 10 t2b

Weght Loss Warriors

2 min plank

rest 1

2 min sit up

rest 1

2 min mountain climber

rest 1

2 min hollow rock