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121817

18
Dec

121817

J5 CrossFit – CrossFit

Christmas isn’t a season. It’s a feeling.

Warm-up

3 min row then

2 rounds

5 Good Mornings

5 Back Squats

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

Mobility

1- shoulder lacross ball work

2- upper back pvc pipe work

Metcon (AMRAP – Rounds and Reps)

teams of 2 athletes

AMRAP 20:

27/21 Calorie Row

21 Chest to Bar Pull-Ups

15 Burpee Box Jumps (24/20)

9 Clean and Jerks (135/95)
scale option

– ring rows or banded pull ups

– burpee box step overs

– light weight clean and jerks

SOLO option

– may do wod solo

– may sub row for 21 /18 cal bike

Extra Credit

1- Hang Squat Snatch

Every 1:30 x 5 Sets:

Hang Power Snatch

Overhead Squat

Hang Squat Snatch

then

7 Minutes to Build to Heavy Hang Squat Snatch

2- Overhead Squat 2 Sets of 10

3-Ring Muscle-Ups

Alternating On the Minute x 10

Odd: Max Ring Muscle-ups in 40 Seconds

Even: 50 Double Unders

– may do transition or dip work to sub muscle up