Crossfit Juneau
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friday 6/28/19

6/28/2019

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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
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June 27th, 2019

6/27/2019

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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


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Wednesday 6/26/19

6/26/2019

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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
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tuesday 6/25/19

6/25/2019

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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
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monday 6/24/19

6/24/2019

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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
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Friday 6/21/19

6/21/2019

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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)
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June 20th, 2019

6/20/2019

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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
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wednesday 6/19/19

6/19/2019

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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
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tuesday 6/18/19

6/18/2019

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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
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monday 6/17/19

6/17/2019

0 Comments

 
​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
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  • Home
  • About
    • Coaches
    • F.A.Q.
    • Pricing >
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  • W.O.D.
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  • Contact US