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wolverine for pres

J5 CrossFit – CrossFit

Warm-up

Mobility

2 min hold for each side

couch stretch

2 min hold tspine stretch on pvc holding long pvc

Snatch (3,2,1,1,1,1,1)

take 20 min including your warm up to complete the following. 3,2,1,1,1,1,1. build up to a heavy snatch. focus on hitting your positions. squat if you can , if your not quite comfortable yet stay in power.

Metcon (Time)

3 rounds for time

RX

50 air squats

10 pull ups

10 hand stand push ups (no mat – flat surface 1mat)

Intermediate

50 airsquats

10 ring rows or banded pu

10 hr push ups

RX+

50 air squats

10 ctb pu

10 strict hspu (1 mat )

Weght Loss Warriors

40 ab mat sit ups

20 cal row

4 rounds

XTRA STRENGTH

front squat

3,2,1,1,1,1,1

snatch pull

3 x 3 105%