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J5 CrossFit – CrossFit

16 days untill….yup you guessed it xmas

Warm-up

Mobility

wrist

ankle

lat

Clean

spend 8 min warming up

then

8 min emom ( every min)

1 rep @ 80-85% of 1 rm

newb- work on tech

med- may power clean

vet- get low its squat time

Metcon (Time)

RX

Row 1500/1300 meter

rest

3 min

then go in to next wod

scaled row 1000m

RX PLUS elite

row 1600 m

Metcon (Time)

for time

RX

15 thrusters 95/65

15 bar over burpee

10 thrusters

10 bar over burpee

5 thruster

5 bar over burpee

sclaed

choose weight

RX PLUs ELITE

15 thrusters 135/95

3 muscle ups

10 thrusters

2 muscle ups

5 thrusters

1 muscle up

bar or ring

Extra Credit

dead lift 10×2

off the rack JERK 10x 1 build up

muscle up progression week 2

EMOM 12

3 strict pull up

3 strict dips use dip bar

mobility

tricep smash 5 min each arm