Blog Archives - Crossfit Juneau

friday 6/28/19

6/28/2019

STRENGTH
With a partner complete 150 OH Squats (115/75)

METCON - Partner WOD
P1: Row for Max Calories
while
P2: Runs 200 Meters
Then Switch

P1: Row for Max Calories
while
P2: Runs 400 Meters
Then Switch

P1: Row for Max Calories
while
P2: Runs 800 Meters
Then Switch

P1: Row for Max Calories
while
P2: Runs 400 Meters
Then Switch

P1: Row for Max Calories
while
P2: Runs 200 Meters
Then Switch

June 27th, 2019

6/27/2019

STRENGTH
10 Minute EoMOM of:
Odds: 7 Bent Over Rows
Evens: 5 Good Mornings
METCON "DIANE"

Deadlift (22/155)
Handstand Push-ups
21-15-9

Wednesday 6/26/19

6/26/2019

STRENGTH
BACK SQUAT 5 X 5 @ 75-80%

METCON
15 Box Jump Overs (30"/24")
10 Push Press (135/95)
400 Meter Run (Yes... 400 Meters. Seriously)
4 ROUNDS FOR TIME

tuesday 6/25/19

6/25/2019

STRENGTH
BENCH PRESS 5 X 5 @ 75-80%

METCON
5, 10. 15.... Power Snatches
Every Rounds ends with a 400 Meter RUN
14 MINUTE AMRAP

monday 6/24/19

6/24/2019

STRENGTH
SQUAT CLEAN 2x5 @ 75-80%, 3x3 @ 80-85%

METCON
9 Strict or Jumping Pull Ups
12 T2B
15 H/R Push Ups
5 ROUNDS FOR TIME

Friday 6/21/19

6/21/2019

STRENGTH
10 Minute EoMOM of:
5 Front Squats @ 75-80%

METCON

12 Minute EMOM (Every Minute on the Minute)
1 Snatch Pull From the floor (115/85)
1 Hang Power Snatch(115/85)
1 Snatch Balance (115/85)
1 Squat Snatch (115/85)

June 20th, 2019

6/20/2019

STRENGTH
BENCH PRESS 5 X 7 @ 65-70%

METCON - Running "JT"
400 Meter Run
21 H/S Push Ups
21 Ring Dips
21 Push Ups
400 Meter Run
15 H/S Push Ups
15 Ring Dips
15 Push Ups
400 Meter Run
9 H/S Push Ups
9 Ring Dips
9 Push Ups
FOR TIME

wednesday 6/19/19

6/19/2019

STRENGTH
DEADLIFT 5 X 7 @ 65%

METCON
40 D/U's
6 Ring M/U's OR 10 Bar M/U's OR 16 Pull Ups
16 Thrusters (95/65)
3 ROUNDS

tuesday 6/18/19

6/18/2019

STRENGTH
SPLIT JERK 5 X 5

METCON
20 MINUTE EMOM OF:
Evens Minutes: 5 Cleans starting at (75/55) adding weight every round until you cannot complete 5 reps in the Minute

Odd Minutes: 12 V-UPS
HEAVIEST SET OF 5

monday 6/17/19

6/17/2019

STRENGTH
BACK SQUAT 5 X 7 @ 65-70%

METCON
500 Meter Row
20 Wall Balls (20/14)
30 Burpees
40 Box Jumps (24/20)
500 Meter Row
FOR TIME