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sting like a bee

J5 CrossFit – CrossFit

Warm-up

Mobility

wrist

ankle

90/90

clean and jerk complex

1 power clean + 1 squat clean + 1 push jerk + 1 split jerk

work up to a heavy lift for the day

you may spend time working on clean tech if the complex seems to intense

Metcon (AMRAP – Reps)

for total reps

add all 3 amraps together

rx

amrap 1 – 3 min

20 double unders

20 v ups

max effort front squats 135/95

rest 1 min

amrap 2 – 3 min

20 double unders

20 v ups

max effort front squats 135/95

rest 1 min

amrap 3 – 3 min

20 double unders

20 v ups

max effort front squats 135/95

scaled

may choose a lighter weight

may do singles

may do ab mat sit ups

RX plus (elite)

20 double unders

20 v ups

max effort front squats 155/105

Extra Credit

dead lift 3×3

muscle up progression week 1

emom- 12 min

2 strict pull ups

2 strict dips

mobility

spend time smashing out the tricep

spend 3 min ea arm with your fav smash tool and grind out the that tri