Thrusday Practice FUN day
JR CrossFit – Waco Barbell Weightlifting 1. 1 snatch + 2 hang cleans + 1 jerk to heavy (30 min cap) 2. 3 sets – 5 jerks from jerks –…
Tuesday Pracrice
JR CrossFit – Waco Barbell Weightlifting 1. PWR CJ EM1/2OM @72+% 12 mins 2. SN pull + DL 6x 2+2 80% 3. 3 sets: – 15 Texas row – 15…
Monday Practice
JR CrossFit – Waco Barbell Weightlifting 1. Deficit SN 8×1 65% 2. Tempo Front SQT(3-1-0) 6×1 80+% 3. Push press 4×3 (moderate working sets RPE 6-7)
9-25-2020 Comp
JR CrossFit – Competitors Class Gymnastics 5 Rounds: 15/12 Calorie Row “X” Distance Handstand Walk Option 1 – 50′ Handstand Walk Option 2 – 25′ Handstand Walk Option 3 –…
9-23-2020 Comp Class
JR CrossFit – Competitors Class Gymnastic Stamina On the 2:00 x 5 Rounds: 9 Bar-Facing Burpees 30 Double-Unders Max Kipping Handstand Pushups in Time Remaining Metcon (AMRAP – Rounds and…
Tuesday Practice
JR CrossFit – Waco Barbell Weightlifting 1. Snatch +OHS + hang Snatch 5x to 70/75% 2. 4 sets: – 10 DB CJ – 10 sandbag squats with pause in bottom…
9-22-2020
JR CrossFit – Competitors Class Gymnastics Capacity Bar Muscle-Up Stamina 5 Rounds, based on your specific percentages: 35% Max Bar Muscle-Ups 3 Power Cleans Rest 2:00 between sets. Set 1:…
Monday Practice- start deload week
JR CrossFit – Waco Barbell Weightlifting 1. Snatch 4×2 @ 65-70% 2. CJ 4×2+1 @ 65-70% 3. Back SQT 4×5 65+ % 4. 2 sets: max push ups/ handstand hold
Black Hole
JR CrossFit – JR Endurance Club Metcon (Time) For Time 50-40-30-20 calories of: Row Bike Ski One Mile Run Buy Out When Complete. *Rest 2min before starting each set.
Accessory fun and then…
JR CrossFit – JR Barbell Club Metcon (No Measure) Mobilize Box Jumps Front squats and then….