Wed – “cool down” day
JR CrossFit – CrossFit Metcon (Time) 100 Double Unders for time Metcon (Time) 100 Situps for time X 2 Metcon (Time) Max Plank Hold x 2 Metcon (Distance) Max distance…
Sun – Row’d Royalty 20.1
JR CrossFit – JR Endurance Club Fast: Metcon (Time) Row 400m 5 times -rest as needed between intervals with a max rest of 10 minutes per interval. There…
Sat – Strictly Accessory Work
JR CrossFit – JR Barbell Club Snatch Accessory Lifts Snatch Grip BTN Presses 5 sets of 1 Strict 1 Push 1 Jerk OHS w/ Pause 5×3, Keeping form and stability.…
Snatch Drills
JR CrossFit – JR Barbell Club Metcon (No Measure) Muscle Snatch (10ish min) 3×3 2×2 Work up to a heavy 1 Snatch Balance (10min) 3×3 2×2 Work up to a…
Caitlin
JR CrossFit – CrossFit Metcon (Time) For Time: 2000 M Row 100 Calorie Bike 1 Mile Run
Rapid Fire
JR CrossFit – CrossFit Metcon (Time) 5 Rds For Time: 5 Renegade Rows (50/35) 10 DB Lunges 5 Half Kneeling Presses 10 Calorie Bike
Wed – “Annie”
JR CrossFit – CrossFit Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Extra 6 Min EMOM 10/8 Calories on Bike/Rower
Community-Sat
JR CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 20 Min Partner AMRAP Round For Round 100 M Sprint 6 Box Jump Overs 8 Kettle Bell Swings 10 Wall…
Easy Like Sunday Rowing
JR CrossFit – JR Endurance Club Metcon (Time) 3 Rds 1500 meters 2 min rest between rds *optional 1 mile run after 3 rds rowing.
Wed – FRIENDS!
JR CrossFit – CrossFit Metcon (Time) For Time 2001 meter Run 11 Box Jumps (30/24 in) 11 Thrusters (125/85) 11 Chest-to-Bar Pull-Ups 11 Power Cleans (175/115) 11 Handstand Push-Ups 11…