All Categories - Crossfit Juneau

Friday 2/15/19

2/15/2019

STRENGTH
10 Minute EoMOM of:
5 Back Squats @ 80%

TODAY'S EMOM (Every Minute on the Minute)
Starting with a (45/35) on a barbell...
Complete 1 Rep of a Snatch or Power Snatch
Add weight (20/10) every minute until Failure.
THEN
Complete 1 Rep of Clean or Power Clean
Add weight (20/10) every minute until Failure
THEN
Complete 1 Rep of a Deadlift until Failure.

thursday 2/14/19

2/14/2019

STRENGTH
10 Minute EoMOM of:
Cleans 3x5 @80%, 2x3@85%

METCON
25 D/U's
8 H/S Push Ups
8 Burpees
8 T2B
5 Rounds (14 Minute Cap)

wednesday 2/13/19

2/13/2019

STRENGTH
10 Minute EoMOM of :
5 OH PRESS @ 80%

METCON
Jackie & 1/2 with a team of 2
1000 Meter ROW
50 Thrusters (45/35)
30 Pull Ups
500 Meter ROW
25 Thrusters (45/35)
15 Pull Ups

tuesday 2/12/19

2/12/2019

STRENGTH
10 Minute EoMOM of:
5 Bench Press @ 80% of 1RM

METCON
Deadlifts (315/225)
Box Jumps (30/24)
1, 2, 3, 4, 5, 6...
9 Minute AMRAP

monday 2/11/19

2/11/2019

STRENGTH
12 Minute EoMOM of:
Squat Snatches OR Power Snatches + OH Squat

METCON
1:00 Max Effort Row
:30 REST
1:00 Max Effort Running down and backs
:30 REST
1:00 Single Unders or Double Unders
:30 REST
4 Rounds

friday 2/8/19

2/8/2019

STRENGTH
10 Minute EoMOM of:
Back Squats 7, 5, 5, 2, 2

METCON
8 Plyo Push Ups
16 Jump Lunges
16 Side 2 Side Lunges
8 Burpee Tuck Jumps
5 Rounds

thursday 2/7/19

2/7/2019

STRENGTH
10 Minute EoMOM of:
Push Press 7, 5, 5, 2, 2

METCON
20 Alternating KB Snatches (35/26)
20 KB Swings (35/26)
(YES Rob it says (35/26) just go faster)
RUN 10 Down and Backs
4 Rounds

Wednesday 2/6/19

2/6/2019

STRENGTH
10 Minute EoMOM of:
Front Squats 7, 5, 5, 2, 2

PARTNER METCON
P1: Row for Max Calories
WHILE
PB: 2 Rounds of:
8 Hang Power Cleans (115/75)
8 H/S Push Ups
THEN SWITCH 3x

(Each Partner will ROW and LIFT 3 times)

tuesday 2/5/19

2/5/2019

STRENGTH
10 Minute EoMOM of:
Deadlifts 7, 5, 5, 2, 2

METCON
50 BURPEE Box Jump Overs (30"/24")
THEN... Immediately begin Annie
D/U's
Ab Mat Sit Ups
50, 40, 30, 20, 10

monday 2/4/19

2/4/2019

STRENGTH
10 Minute EoMOM of:
Bench Press 7, 5, 5, 2, 2

10 Minute EoMOM of:
Squat Cleans 7, 5, 5, 2, 2

METCON
Power Snatches (95/65)
KB Swings (53/35)
10, 9, 8, 7, 6, 5, 4, 3, 2, 1