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…
Cardio Complex
JR CrossFit – JR Endurance Club Metcon (Time) For Time Round 1: 1000 meter Row 1 mile Assault Air Bike 200 Single-Unders Round 2: 750 meter Row 0.8 mile Assault…
Barbell – DL/Pull work
JR CrossFit – JR Barbell Club Metcon (No Measure) KB DL 5×5 Build in weight to warm up Deficit DL 5×3 Build to a heavy. Bent over row 2×5 Use…
21.1 TFX
JR CrossFit – Competitors Class Metcon (AMRAP – Reps) 6 Min AMRAP 1 cluster, 1 thruster 1 cluster. 2 thrusters 1 cluster. 3 thrusters 1 cluster, 4 thrusters 1 cluster,…