J5 CrossFit – CrossFit
Ok warriors its a new week and we are moving right along. I see strength gainzzzzz all over the place. This is our last heavy week of only lifting. Lets stay positive and concentrate on form form form.
Warm-up
3 rounds
Row 150 meters
10 toe touch
20 mtn climbers
Mobility
Hips hips hips
Clean and Jerk
5 min to warm up
Then
5 sets of 1 rep @70-80%
Work on foot speed and perfect positions.
Take 1-2 min rest in between
Clean Pull
3 sets of 2 reps @ 110%
Use wraps if you can
Metcon (Time)
“Zack Morris”
For time
RX
Row 500 m
30 dead lift 135/95
30 power clean 115/75
30 push press 95/55
50 double under
Scaled
400m row
30 dead lift
30 pwr cleans
30 push press
100 singles
15 min time cap
Before you get your panties in a bunch , yes I know the weights are different, so you must account for weight change. We will be using a lot of tens on the bars tmrw so heats might be necessary.
Extra Credit
3 rounds not timed
2 rope climb
10 dumbbell snatch
2 rounds
10 dumbbell incline bench press
10 dumbbell incline fly