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uncle eddys egg nog

J5 CrossFit – CrossFit

18 days untill xmas …ho…ho

Warm-up

Mobility

open up t spine

open up hip

wrist stretch

Snatch

8 min to warm up to starting weight

then

8 min emom (every min )

1 rep snatch @ 75-80% of 1 rm

level

newb – work on tech and form

medium- may power snatch

vet- run % and squat

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP (as many reps as pos)

RX

10 power snatch – 95/65

10 TTB (toe to bar )

scaled

10 snatch

your choice weight or coachs choice

10 hanging leg raise or ab mat sit up

RX + ( elite )

10 power snatch 115/105

10 TTB

Extra Credit

Back squat 10×2 reps 65-75%

heavy russian k swing 4x 10

week 2 muscle progression

EMOM 10 min

3 strict pull ups

3 strict dips

mobility

sit in lotus for 4 min ea side