Blog Archives - Crossfit Juneau

Monday 4/30/18

4/30/2018

NOTE SPECIAL TIMES THIS WEEK:
Monday & Tuesday: Regular Schedule
Wed: 5:30am, 9:30am, NO NOON, 5:00pm, 6:00pm
Thurs: 5:30am, NO NOON,  5:00pm, 6:00pm
Fri: 5:30 am, NO 9:30am, 12:00pm (YES),  5:00pm, 6:00pm
SAT: 10:30-1:00 OPEN GYM - NO 9:00am INTRO WOD

STRENGTH
15 minutes to find SQUAT Snatch 1RM ...
Make 2 lifts BEFORE adding weight.

METCON
Annie
D/U's
Sit Ups
50, 40, 30, 20, 10

THEN IMMEDIATELY BEGIN:
   Cindy
5 Pull Ups
10 Push Ups
15 Squats

15 MINUTE Time Cap .... Will track Annie time and total cindy reps in remaining TIME...

friday 4/27/18

4/27/2018

STRENGTH
10 Minute EoMOM
5 OH Press @ 75-80% of 1RM

WOD
50 Back Squats
Rx+ (225/185)
Rx (185/135)
Scaled (135/95)
50 Power Cleans
Rx+ (185/135)
Rx (155/105)
Scaled (115/75)

Movements can be broken down in any number of sets and any order you would like to complete them....

thursday 4/26/18

4/26/2018

STRENGTH
10 Minute EoMOM of :
5 Bench Press @ 80% of 1RM

Partner WOD
P1 : Row for Max Calories
While PB Completes 1 Round of:
10 Wall Balls
10 Burpee Box Jump Overs (24/20)
THEN SWITCH
14 Minute AMRAP

Score is total calories rowed.

wednesday 4/25/18

4/25/2018

STRENGTH
10 Minute EoMOM
5 Hang Power Snatches
(NO DROPPING THE BAR BETWEEN REPS)

METCON
50 D/U's (Scale with 25 S/U's and 25 D/U Attempts)
15 Pull Ups
10 Push Press OR Push Jerks (135/95)
3 Rounds

tuesday 4/24/18

4/24/2018

STRENGTH
10 Mintue EoMOM
3x7 @ 70% Back Squats
2x3 @85% Back Squats

METCON
25 Ab Mat Sit Ups
8 Power Cleans (185/135)
4 Rounds

Monday 4/23/18

4/23/2018

STRENGTH
10 Minute EoMOM
7 Deadlifts @ 70% of 1RM

METCON
250 Meter R-O-W
Run 10 Down and Backs
15 Burpees
5 Rounds

thursday 4/19/18

4/19/2018

STRENGTH
12 Minute EoMOM
Bench Press
2x7, 2x5, 2,3

METCON
KB Swings (53/35)
KB Snatches (53/35)
Burpees Over KB
2, 4, 6, 8, 10, 12, 14....
9 Minute AMRAP

Wednesday 4/18/18

4/18/2018

STRENGTH
12 Minute EoMOM
Thrusters 2x7, 2x5, 2x3

METCON
Deadlifts (185/135)
D/U's
Pull Ups
20, 15, 10, 5

tuesday 4/17/18

4/17/2018

STRENGTH
15 Minute EoMOM
1st Minute: 7 Bentover Rows
2nd Minute: 5 Good Mornings
3rd Minute: REST

METCON
400 MeterR-U-N
12 Ring Dips
12 Box Jumps (30/24)
12 H/R Push Ups
4 Rounds

monday 4/16/18

4/16/2018

STRENGTH
13 Minute Every 3rd minute on the minute
2 Clean and Jerks... Add weight every round to find heaviest set of two

Partner WOD
3 Snatch Grip Deadlifts (115/95)
3 Hang Power Snatches (115/95)
3 Squat Snatches (115/95)
Partner 2 rests while partner A works then Switch. 1 Round is completed when each Partner completes their 9 Reps.

14 Minute AMRAP