J5 CrossFit – CrossFit

11 days till Xmas……let’s keep up the good work

Warm-up

Mobility

Spend 1 min in ea position

Banded ankle

Pvc tspine

Banded lat

Wrist

Power Snatch

Today we work on touch and go snatch

Spend 15 min

Develop 5 sets of 3 touch and go (tng)

Snatch.

Building up over the 5 sets

Must stay power

Metcon (AMRAP – Reps)

5 min amrap

RX

5 ground to over head 135/95

10 pull ups

Scaled

5 ground to over head your choice

10 ring rows

Rx + ( elite)

5 ground to overhead 155/105

10 strict pull ups

Rest 1 min exactly

Metcon (AMRAP – Reps)

5 min amrap

RX

50 double unders

50 ab mat sit-ups

Scaled

60 singles

40 ab mat sit ups

RX + (elite)

40 double unders ( unbroken )

40 v- ups

Extra Credit

Back squat

7 sets of 3 reps

( pause squats )- 3 sec hold in hole

5 sets 10 reps Ghd sit ups

Muscle up progression week 3

Emom 12 min

3 strict pull ups

3 strict dips

Mobility

Quad roll

5 min ea side

Calf roll

5 min ea side