Crossfit Juneau
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FRIDAY

5/29/2020

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    CARDIO FRIDAY - Partner WOD
P1 : Run 200 Meters 
P2: Row for max Calories
    THEN SWITCH
P1 : Run 400 Meters 
P2: Row for max Calories
   THEN SWITCH
P1 : Run 600 Meters 

P2: Row for max Calories
    THEN SWITCH
P1 : Run 800Meters 
P2: Row for max Calories
    THEN SWITCH
P1 : Run 600 Meters 

P2: Row for max Calories
   THEN SWITCH
P1 : Run 400Meters 
P2: Row for max Calories
    THEN SWITCH
P1 : Run 200 Meters 

P2: Row for max Calories
    THEN SWITCH
45 MINUTE TIME CAP

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THURSDAY

5/28/2020

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STRENGTH
   10 Minute EoMOM of: 
5 Back Squats

METCON
   10 Snatches (115/75)
   20 Wall Balls (20/14)
12 Minute AMRAP

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WEDNESDAY

5/27/2020

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STRENGTH

   10 Minute EoMOM of: 
5 Bench Press

METCON
   15 Deadlifts (225/185)
   15 KB Swings (70/53)
   400 Meter Run

3 Rounds
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TUESDAY

5/26/2020

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STRENGTH
   10 Minute EoMOM
5 Push Jerks

METCON
   15 Cleans (155/105)
   15 BF Burpees
3 Rounds
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MONDAYS 5/25/20

5/26/2020

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MEMORIAL DAY
       MURPH 

1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run

  OR 
    
    1/2 MURPH
800 Meter Run
50 Pull Ups
100 Push Ups
​

150 Squats
800 Meter Run
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FRIDAY

5/22/2020

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STRENGTH 
   10 Minute EOMOM of: 
5 Front Squats

METCON - KB Cycle
   10 KB Snatches (left)
    10 KB Snatches (right)
    20 Around the worlds
   10 One hand KB swings
   10 Two hand KB Swings
   10 KB Squats
5 Rounds (20 Minute CAP)
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THURSDAY

5/21/2020

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STRENGTH/SKILL
10 Minute EoMOM of:
   1 Power Snatch
   2 OH Squats
   2 Snatch Balance
   1 Squat Snatch

METCON
   400 Meter RUN
   15 H/S Push UP's
   2 Rope Climbs
4 Rounds (20 MInute Cap) 

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WEDNESDAY

5/20/2020

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STRENGTH
  10 MINUTE EoMOM of:
5 Bench Press

METCON
   10 Deadlifts (275/185)
   15 BF Burpees
   20 T2B
4 Rounds (16 Minute CAP)

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TUESDAY

5/19/2020

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STRENGTH
   10 Minute EoMOM of: 
Power Cleans 2x5, 3x3

METCON
   Push Press (135/95)
    Box Jump Overs (30/24)
2, 4, 6, 8, 10, 12....

9 Minute AMRAP

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MONDAY

5/18/2020

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STRENGTH
   10 Minute EoMOM of: 
Back Squats 2x7, 3xx=]5

METCON
   500 Meter Row
   400 Meter Run
   25 D/U's 
   10 Burpees
4 Rounds (30 Minute CAP)

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  • Home
  • About
    • Coaches
    • F.A.Q.
    • Pricing >
      • Location and Directions
  • W.O.D.
  • Schedule
  • Photos
  • Drop Ins
  • Contact US