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12616 ” on the 6th day of christmas”

6
Dec

12616 ” on the 6th day of christmas”

J5 CrossFit – CrossFit

Warm-up

5 min amrap

10 wall ball

10 lunges

10 push ups

Mobility

adductor stretch

shoulder stretch

I : Snatch (squat )

snatch reveiw then

get all weights out and warm up to 50-60 % of 1 rm snatch

then

EMOM

reps %

min 1- 3 @ 60%

min 2- 3 @ 60%

min 3- 3 @ 60%

min 4- 2 @ 65%

min 5- 2 @ 65%

min 6- 2 @ 75%

II: Metcon (Time)

3 rounds for time

RX- silver

7 thrusters 135/95

14 ctb pull ups

7 power snatch 135/95

intermediate -bronze

7 thrusters 95/65

14 pull up/ ring row/jump

7 pwr snatch 95/65

rx+ gold

7 thrusters 145/100

7 bar muscle ups

7 pwr snatch 145/100

10 min time cap

Extra Credit

choose 2 of the following

Recovery

1. reverse hyper 3×12

2. stiff leg dead lift 3 x 15 light

Core

50 ghd situps

Strength

4 x 30 ft overhead walking lunge 95/65