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