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