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