J5 CrossFit – CrossFit

Warm-up

Mobility

banded hip stretch

banded lat stretch

1 min each side

Front Squat

in 20 min build up to heavy set of 5. take your time building. build over the 5 sets.

wonder women (Time)

For time complete the following.

RX

10 clean and jerks 135/95

8 clean and jerks 155/105

6 clean and jerks 185/115

4 clean and jerks 205/125

2 clean and jerks 225/135

Intermediate

10 clean and jerks 75/55

8 clean and jerks 95/65

6 clean and jerks 115/75

4 clean and jerks 135/85

2 clean and jerks 155/95

RX+

10 clean and jerks 155/105

8 clean and jerks 185/115

6 clean and jerks 205/125

4 clean and jerks 225/135

2 clean and jerks 245/145

12 min time cap

– if you reach a point of non completion of a rep then note as to how far you got.
you contiue to try untill time cap

Weght Loss Warriors

12min emom

min 1 – jump rope

min 2- plank

min 3- row

XTRA STRENGTH

3 sets of 20 steps , weighted walking lunge.

3 sets of 10 reps , dumbell stiff leg dead lifts