week 7 of 8 day 1 (phase 2) “work work work”

J5 CrossFit – CrossFit

Warm-up

3 slow rounds

10 empty bar front squats

8 box jumps

6 push ups

Mobility

ankle mob

hip stetch

I: Front Squat

perform

4 sets of 1 rep @ 80% of 1 rm

then perform

2 sets of 1 rep @ 90% of 1 rm

log your 90%

II: Metcon (AMRAP – Reps)

5 min amrap

Cindy

RX

5 pull up

10 push ups

15 Air squats

rest 1min

III: Metcon (AMRAP – Reps)

4 min amrap

karen

150 wall ball 20/14

rest 1 min

IV: Metcon (AMRAP – Reps)

3 min amrap

annie

50/40/30/20/10

double under

situps

rest 1 min

V: Metcon (AMRAP – Reps)

2 min amrap

grace

30 clean and jerks for time

135/95

:): Metcon (AMRAP – Reps)

total reps accumulated on all 4 wods

Extra Credit

5 sets of 1 rope climb with 1 min rest in between

3x 1000 on bike med speed