by admingabfleming | Oct 25, 2021 | Uncategorized
10/26/2021Back Squat (Jugg Testing Week 5RM)Opt.1 -Jugg Testing Week- 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x5+ Opt. 2 -Build- 6×5 @ 70% of 1RM Opt. 3 -Volume- 5×10 @ 55% of 1RMMetcon (AMRAP – Reps)3 Rounds: Min ME: Calorie Row/Bike Min ME: H. Cleans...
by admingabfleming | Oct 24, 2021 | Uncategorized
10/25/2021Shoulder Press (Jugg 5 Rep Test!)Opt.1 -Jugg Testing Week- 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x5+ Opt. 2 -Build- 6×5 @ 70% of 1RM Opt. 3 -Volume- 5×10 @ 55% of 1RMMetcon (Time)For Time 5 Rounds: 12 Pushups 9 Knees-to-chest/TTB’s 6...
by admingabfleming | Oct 22, 2021 | Uncategorized
10/23/2021Deadlift (4×5 @ 77.5 of TRM)Opt.1 -Jugg- 55%x5, 65%x3, 4×5 @ 77.5% of TRM Opt. 2 -Test- 55%x5, 65%x3, 75%x2, 80%x1, 85%x1, 90%x1, 95%x1, PR Attempt Opt. 3 -Build- 7×2 @ 80% of 1RMMetcon (AMRAP – Rounds and Reps)15 min AMRAP: 25 STO...
by admingabfleming | Oct 21, 2021 | Uncategorized
10/22/2021Push Jerk (5 rep max)Opt. 1 -Test- 55%x5, 65%x3, 75%x1, 80%x1, 85%x5 Opt. 2 -Build- 3×5 @ 70% of 1RM Opt. 3 -Tech- Complex Jerk Drive Push Press Push/Split-Jerk Opt. 4 Sub Push-Jerk for Split JerkMetcon (Time)For Time: 10 Rounds 15/12 Calorie Row 1 Rope...
by admingabfleming | Oct 20, 2021 | Uncategorized
10/21/2021Clean (1 Rep Max)Opt.1 -Test-55%x5, 65%x3, 75%x2, 80%x1, 85%x1, 90%x1, 95%x1, 95%x1, PR Attempt Opt. 2 -Build-7×2 @ 80% of 1RM Opt. 3 -Tech- Opt. 4 Sub Clean for Snatch test 1-3 options aboveMetcon (AMRAP – Rounds and Reps)"DT Prep" 12...
by admingabfleming | Oct 19, 2021 | Uncategorized
10/20/2021AnnouncementsOpen Gym! Make up Juggernaut, practice your gymnastic skills, get better at CrossFit!Metcon (Time)For Time: 6 Rounds 10 Pullups/CTB 5 Box-over Burpees 10 KTC/TTB’s 5 Box-over Burpees
