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