J5 CrossFit – CrossFit

Warm-up

strict press 10 reps

empty bar tall jerk 10 reps

pause jerk 10 reps

2 rounds

Mobility

barbell trap smash

barbell tricep smash

I: Split Jerk

from the rack

5 sets of 3 reps @ 70-80% of 1rm

II : Metcon (AMRAP – Rounds and Reps)

7 min amrap

Rx

30 double unders

14 t2b

7 ctb pul up

Intermedite

60 singles or 10 dubz

14 hanging leg raise

7 pull up or fav modifiction

Rx+

30 dubs

14 t2b

7 ctb pull up

3 bar musle up

Weightlifting

see white board

Weght Loss Warriors

bike 10 min

row 10 min

slow steady