J5 CrossFit – CrossFit
9 days are you joking ?
Mobility
wrist and adductor stretch
Power Clean
today we are going to work on the touch and go power clean. TNG must be quick no reseting at the bottom.
spend 15 min building up 5 sets of 3 reps. stay smooth. stay in power position.
Metcon (Time)
for time
RX \\\..///
21/15/9
clusters 135/95
american kettle swings 53/35
scaled
21/15/9
thrusters 75/55
russian swings
RX plus
21/15/9
clusters 155/105
american swings 70/53
Extra Credit
dead lift
7 sets 5 reps do not go over 80%
row 4 k at slow pace
mobilty – lacross ball foot roll
muscle up progression
emom 14
4 kipping pull ups
4 kipping dips
if you can do muscle up – 5 sets 3 unbroken mu