All Categories - Crossfit Juneau

friday 4/19/19

4/19/2019

STRENGTH
Thrusters 7, 7, 5, 5, 3

METCON
Snatch Power Cycle
5 Snatch Grip Deadlifts (95/65)
5 Hang Power Snatches (95/65)
5 OH Squats (95/65)
5 Snatch Grip Push Press (95/65)
5 Power Snatches (95/65)
16 MInute AMRAP (w/ a 30 second rest between rounds)

thursday 4/18/19

4/18/2019

STRENGTH
DEADLIFT
1 X 5 : 70-75%
1 X 5 : 70-75%
1 X 5 : 70-75%
1 X 3 : 75-80%
1 X 3 : 75-80%

METCON
Burpees
Pull Ups
21-15-9
FOR TIME

Wednesday 4/17/19

4/17/2019

STRENGTH
BACK SQUATS
1 X 10 : 65%
1 X 7 : 70%
1 X 5 : 80%
1 X 5 : 80-85%
1 X 3 : 85-90%

METCON
20 D/U's (40 S/U's)
15 Box Jumps (30/24)
10 Push Press (115/75)
5 ROUNDS FOR TIME

tuesday 4/16/19

4/16/2019

STRENGTH
10 Minute EoMOM of Bench Press
10, 7,5, 5, 3

METCON
10 T2B
10 OH Squats (95/65)
2 Rounds
12 T2B
12 OH Squats (95/65)
2 Rounds
14 T2B
14 OH Squats (95/65)
2 Rounds
........Keep Adding 2 reps each cycle until time Expires
12:00 AMRAP

monday 4/15/19

4/15/2019

WOD
800 Meter R-U-N
800 Meter R-O-W
4 Rounds

friday 4/12/19

4/12/2019

STRENGTH
15-20 Minutes to find Clean 3RM

METCON
2,4,6, 8... Pull Ups
2,4,6, 8... T2B
2,4,6, 8... H/R Push Ups
2,4,6, 8... Box Jumps
12 Minute AMRAP

thursday 4/11/19

4/11/2019

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

METCON
16 Alt KB Snatches(53/35)
Lunge Down and Back 2x
400 Meter R-U-N
4 Rounds

wednesday 4/10/19

4/10/2019

STRENGTH
10 Minute EoMOM of
5 Deadlifts @ 75-80%

METCON
15 KB Swings
15/12 Calories
15 Burpee Box Jump Overs (30/24)
3 Rounds

tuesday 4/9/19

4/9/2019

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

METCON
Annie
D/U's
Ab Mat Sit Ups
50, 40, 30, 20, 10
THEN IMMEDIATELY BEGIN
4 Rounds of:
5 Burpees
10 C2B Pull Ups
15 Squats
FOR TIME (20 MINUTE CAP)

monday 4/8/19

4/8/2019

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

METCON
9 SDLHP (135/95)
6 Hang Snatches (135/95)
3 OH Squats (135/95)
5 Rounds