Lift Heavy
JR CrossFit – JR Barbell Club General Warm Up A) Burgener Warm up Snatch – 3-5 reps at each of the 5 exercises (listed below) – with light barbell 1.…
Batman
JR CrossFit – CrossFit General Warm Up 2 sets 15/12 Calorie Row (Or 150m Run) 10 Box Jumps (with step down) 10 hanging scap retractions 10 ring rows Specific Warmup…
BB
JR CrossFit – JR Barbell Club Metcon (No Measure) Roll Squat holds on rig Hip openers Warm-up Accumulate 30 Kb pull thru 10min Rapid sets of 3, light weight No…
2021
JR CrossFit – JR Endurance Club Metcon (Time) For Quality: 2021 Meter Row Every Min On the Min – 5 Burpee over Bar (RX) or 5 Air Squats (Scaled)
Modified Jerry
JR CrossFit – JR Endurance Club Metcon (Time) 1 mile Run 2,000 Meter Row 1 mile Skierg
Comp Train 12/14/2020
JR CrossFit – Competitors Class Mobility 2 mins on any machine into… Upper Body 1. Banded Shoulder Distraction- 1 min e/s 2. Banded Triceps Stretch- 1 min e/s 3. Barbell…
Barbell – Do work
JR CrossFit – JR Barbell Club Metcon (Weight) Sitting DB Press 5×5 each arm Strict press 5×5 Push press 5×3 Jerk 4×2 5×1 12min EMOM 1. 1 Power Clean 1…
Endurance Sunday
JR CrossFit – JR Endurance Club Metcon (Time) 500m row 50 DU/100 singles 400m run 1000m bike 50 DU/100 singles 400m run 300m row 50DU/100 singles 400m run 750m bike…
OHS
JR CrossFit – JR Barbell Club Metcon (No Measure) DB OHS 3×5 each arm Tempo OHS 2×5 3×3 OHS w/ pause 5×3 Use rest of the time to work to…