2
Dec
12216 the invincible
J5 CrossFit – CrossFit
Warm-up
light jog then
barbell squat warm up
3 set 5 bs/ fs
Mobility
ankle mobility
Strength
lower body super set fun
5 sets
front squat 3 reps then immiadiatly following
complete
back squat 3 reps
every 90 sec
weight
rx= 155/105
intermediate = 115/75
rx+ 175/115
1: Metcon (AMRAP – Reps)
4 min amrap
rx
max effort burpee
box jump 24/20
2 min rest
2: Metcon (AMRAP – Reps)
3 min amrap
rx
max effort wall ball 20/14
2 min rest
3: Metcon (AMRAP – Reps)
2 min amrap
rx
max effort hang squat snatch 95/65
2 min rest
4 : Metcon (AMRAP – Reps)
1 min amrap
rx
max effort pull ups
V: Metcon (AMRAP – Reps)
total reps accumulated
Extra Credit
choose 2 of the following
Weightlifting
snatch pull 3 sets of 3 reps @ 105%
romanaian dead lift snatch grip @ 70% 3 x 3
Core
50 crunch
50 sit ups
Conditioning
10 cal 1 burpee
9 cal 2 bupree
8 cal 3 burpee
7 cal 4 burpee
6 cal 5 burpee
5 cal 6 burpee
4 cal 7 burpee
3 cal 8 burpee
2 cal 9 burpee
1 cal 10 burpee
bike or rower or both