Crossfit Juneau
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Friday 10/31/19

10/31/2019

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   CrossFit Open 20.4 - Rx
30 box jumps, 24 in.
15 clean and jerks, 95 lb.
30 box jumps, 24 in.
15 clean and jerks, 135 lb.
30 box jumps, 24 in.
10 clean and jerks, 185 lb.
30 single-leg squats
10 clean and jerks, 225 lb.
30 single-leg squats
5 clean and jerks, 275 lb.
30 single-leg squats
5 clean and jerks, 315 lb.

Time cap: 20 minutes
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Thurday 10/31/19

10/31/2019

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SKILL WORK
   10 Minute EMOM of:
2 Rounds of:
   1 Hang Power Snatch (95/65)
   1 OH Squat (95/65)
   1 Snatch Balance (95/65)

METCON -   With a Buddy:
    P1: Row 15/12 Calories
while
    P2: Runs down and Backs
16 MINUTE AMRAP
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Wednesday 10/30/19

10/30/2019

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STRENGTH
   DEADLIFT 5 X 5 @ 75-80%
METCON
   8 Strict Pull Ups
   12 KB Swings (70/53)
   24 D/U's
11 MINUTE AMRAP
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October 29th, 2019

10/29/2019

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STRENGTH
   BENCH PRESS   5 X 5 : 80%
​
METCON
   T2B
   Burpee Box Jump Overs (30"/24")
12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
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October 28th, 2019

10/28/2019

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STRENGTH
    BACK SQUAT 5 X 5 : 80%

WOD - POWER CYCLE
   5 Deadlifts
   5 Hang Power Cleans
   5 Front Squats
   5 Push Press
   5 Power Cleans
5 Rounds (1 Minute Rest each round)

12 Minute Minimum
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FRIDAY 10/25/19

10/25/2019

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    CrossFit Open 20.3  - Rx
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk

Time cap: 9 min.

  CrossFit Open 20.3  - Scaled
For time:
21 deadlifts, 135 lb.
21 hand-release push-ups
15 deadlifts, 135 lb.
15 hand-release push-ups
9 deadlifts, 135 lb.
9 hand-release push-ups
21 deadlifts, 185 lb.
50-ft. bear crawl
15 deadlifts, 185 lb.
50-ft. bear crawl
9 deadlifts, 185 lb.
50-ft. bear crawl

Time cap: 9 min.



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THURSDAY 10/24/19

10/24/2019

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WOD

​8,000 Meter Buddy Row
   -Switch every 500 Meters
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WEDNESDAY 10/23/19

10/23/2019

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STRENGTH
   DEADLIFT 3 X 5 : 75-80%, 3 X 3 : 85%

METCON
   Buy in : 500 Meter ROW
Then 4 Rounds of :
   15 Burpees
   15 H/R Push Ups
   15 Ring Dips
Cash Out: 50 D/U's
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TUESDAY 10/22/19

10/22/2019

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STRENGTH
   BENCH PRESS 3 X 5 @ 75-80%, 3 X 3 @ 85%

METCON
   20 Ab Mat Sit Ups
   15 KB Swings (53/35)
   10 V-Ups
   5 Cleans (205/155) These are likely going to be singles
4 ROUNDS
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MONDAY 10/21/19

10/21/2019

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STRENGTH
   BACK SQUAT 3 X 5 @ 75-80%, 3 x 3 @ 85%

METCON
   7 STRICT Pull Ups
   7 STRICT H/S Push Ups
   7 Box Jump Overs (30"/24")
7 ROUNDS
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  • Home
  • About
    • Coaches
    • F.A.Q.
    • Pricing >
      • Location and Directions
  • W.O.D.
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  • Photos
  • Drop Ins
  • Contact US