Strength
20 minutes to complete
5×5 Front Squat
Metcon
AMRAP 9:
9 Kettlebell Swings (53/35)
9 Burpees
9 Kettlebell Swings (53/35)
9 Box Jumps (24/20)
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CrossFit Jackson
It's where small group personal training meets functional fitness
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FS – 225/255/275/295/315
Metcon – 5 rds
FS: 75/85/95/105/125
Metcon: 3 + 9 + 2
It’s Friday!
FS – up to 245#
Metcon: 5rx
Again, just came to move today. Body is killing me this week!
Squats: 85# across
Metcon: 4 rds even rx’d
Front squats- light weight today. Spartan race tomorrow.
4×5 #105
Metcon
4+ 29 rx
185/225/225/245/245
No lifters, no belt
METCON
4+11 Rx
Strength
55/65/75/85/90
Amrap 4+9
25# KBS
Box step
Haley
25# FS
Amrap 5+9
10# KBS
12” box step
FS 95 – 155
AMRAP 3+9+9+5
FS: 135/185/225/225/225 – focused on good mechanics.
AMRAP: 5 + 8 Rx
185/205/215/225/225 (knee)
Metcon- 4+16 Rx
Front Squats
2 sets @ 85
2 sets @ 105
1 set @ 115
3 reps @ 125
Metcon
3 rounds + 20 reps RX!
135/145/145/145/155 WOOOOO
5 rounds! THANKS to Lance for pushing me! Crazyyy!
RX LOL
FS: 5×5 185#
Metcon: 4+5 rx
FS w/ Shea 105×2/115×2/125
5+3 rx
Quads/hams pretty torched – 135,185,205,225,245
4+9,9,9,6
1.) EMOM × 8:
2 SC + 1 SJ @ 70%=205 (supposed to be 196)
2.) PC grip DL w/ 3 sec pause at the knees
5×2 @ 70% = 205
3.) For time:
21 Cal bike
21 BFB
21 PCs @ 165
21 BFB
21 Cal bike
7:27
4.) Odd object:
Accumulate 3:00 L-sit on parallettes (significantly more difficult than on the rings)
Every Break, 5 D ball cleans @ 100
:27/:20/:17/:15/:15/:19/:16/:15/:18/:18
Underestimated the hell out of that
5.) ROMWOD
3 mile run in 27:26
Warmup:
Brett threw tape at my eye.. got me real warm and ready
FS: 5×5
135/155/185/195/205
My 1 Rep Max is 215 so a new one is coming soon
Metcon:
2+9+9+9+4 Rx
Tired after the new baby this week.. it showed.
I’m going to miss you buddy!
Not as much as I’ll miss my eye 🙃
I looked for your tape after class… couldn’t find it.
FS with Tanya
Metcon: 5+9+1 Rx
5×5 d’s
225
Amrap
3+31
@home
Front squat 83#/93#x2/98#/103#
Metcon
4+9+6
RKBS 35#
20″box jumped 2rds and stepped 2rds
Joe
4+ 9+8 RX
Hollie
4+9+9+5 RX
Worked with Wilks
Metcon- 5+3 rx
Made up 10/5
4+32 RX
All unbroken but definitely did not push the intensity enough