Blog Archives - Crossfit Juneau

friday 6/29/18

6/29/2018

STRENGTH
10 Minute EoMOM of
Hang Power Cleans 5 - 5 - 3 - 3 - 3

METCON - "Bear COMPLEX"
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Repeat for 7 Cycles without letting go of the bar.....

Rest as needed, add Weight, REPEAT For 5 Rounds... NOT FOR TIME..

thursday 6/28/18

6/28/2018

STRENGTH
10 Minute EoMOM of:
Push Jerks 5 - 5 - 5 - 3 - 3

METCON
15 C2B Pull Ups
15 Box Jump Overs (30/24)
400 Meter RUN
25 Minute AMRAP

Wednesday 6/27/18

6/27/2018

STRENGTH
12 Minute EoMOM of:
Deadlifts 7 - 7 - 5 - 5 - 3 - 3

METCON - Karen 'N' Annie
D/U's ( x2 for S/U's)
Wall Balls
Ab Mat Sit Ups
50 - 40 - 30 - 20 -10

tuesday 6/26/18

6/26/2018

STRENGTH
12 Minute EoMOM of Bench Press
7 - 7 - 5 - 5 - 3 - 3

METCON
5,000 Meter R-O-W

monday 6/25/18

6/25/2018

STRENGTH
15 Minutes to find Squat Clean 1 RM

Metcon - "Elizabeth"
Squat Cleans (135/95)
Ring Dips
21 - 15 - 9

Friday 6/22/18

6/21/2018

STRENGTH
10 Minute EoMOM of
Power Snatches @ 75-85%
5 -5 - 5 - 3 - 3

METCON
16 Alternating Lunges (unweighted)
16 H/S Push Ups
16 Alternating Pistols
16 V-Ups
3 Rounds

thursday 6/21/18

6/21/2018

STRENGTH
10 Minute EoMOM of
Deadlifts @ 75-85%
5 -5 - 5 - 3 - 3

METCON
10 Clean and Jerks (135/95)
200 Meter RUN
13 Minute AMRAP

wednesday 6/20/18

6/20/2018

BIG DAY today...
CODY Turns 16 Today... Happy Birthday buddy!
Gabby is 13 Today....

oh.. and we are doing a WORKOUT...
STRENGTH
10 Minute EoMOM of Bench Press
5 - 5 - 5 - 3 - 3

Partner WOD (20 Minute EMOM)
P1 : 10 Med Ball Cleans (20/14)
P2 : 20 D/U's or 40 S/U's
Switch every Minute

tuesday 6/19/18

6/19/2018

WOD
- 8 Wall Balls (20/14)
- 8 T2B
- 8 C2B Pull Ups
- 8 Burpee Box Jump Overs (30"/24")
- Finish each round alternating between a
400 Meter R-U-N and a 200 Meter R-U-N
6 Rounds

monday 6/18/18

6/18/2018

STRENGTH
15 Minutes to find Back Squat 1RM

Partner WOD
100 Hang Power Cleans (95/65)
100 Push Press (95/65)
100 Front Squats (95/65)
Every 50 Reps both partners complete 25 Sit Ups. Bar cannot touch the floor any other time after the workout begins.