CrossFit Jaguar

Accessory 35min Running Clock Minutes 0-10 5 Rounds For Time 6 Power Snatch (115/75) 15 Pull-Ups -Directly Into- Minutes 10-20 30sec Work/30sec rest – Bike/Row for Cals -then- Minutes 20-25 Rest -then- Minutes 25-35 For Time 30 Hang Power Cleans (115/75) 30 Burpees Over Bar 30 Push Jerks 30 Burpees…

2020 10 26

GPP 10/26

By: Paula Jager 0

Strength Back Squat 70% X’s 3 Reps 80% X’s 3 Reps 90% X’s Max Reps **Superset w/ 12 Alternating Dumbbell Reverse Lunge. *Work to Add a Little Ore Load to Superset this Week. WOD Every 3mins X’s 5 Sets 15/12 Cal row 15 Wallballs (20/14) Max Kettlebell Swings (53/35)

2020 10 25

GPP 10/24

By: Paula Jager 0

Accessory Partner “Bull” (Teams of 2) 2 Rounds For Time 200 Double Unders 50 Overhead Squats 50 Pull-Ups 1 mile Run *35min Cap *Split Reps as Needed, Complete Run Together *Scale Run According to Level, RX for OHS is 135/95 But Load to Something You Can Complete 5-10 Unbroken When…

2020 10 23

GPP 10/23

By: Paula Jager 0

Strength Strict Press 65% X’s 5 Reps 75% X’s 5 Reps 85% X’s Max Reps **Superset w/ 12-15 Dumbbell Lateral Raise WOD 8 Rounds For Time 8 Cal Bike/Row 8 Box Jumps (30/24) 8 Burpees 8 Alternating Dumbbell Snatch (50/35)

2020 10 22

GPP 10/22

By: Paula Jager 0

Barbell Cycling Every 90secs X’s 12 3 Hang Power Cleans + 4 Front Squats + 5 Burpees WOD 10min AMRAP 21 Russian Kettlebell Swings (70/53) 21 Situps 21 No Pushup Burpees

2020 10 21

GPP 10/21

By: Paula Jager 0

Strength Deadlift 65% X’s 5 Reps 75% X’s 5 Reps 85% X’s Max Reps **Superset w/ 1min Weighted Plank WOD 15min AMRAP 5 Bench Press (155/105) 1 Rope Climb 15 Wallballs (20/14) 200m Run

2020 10 20

GPP 10/20

By: Paula Jager 0

Oly Every 2:30 X’s 6 250/200m Row 3 Power Snatch -Climbing in Weight WOD For Time (15min cap) 30-20-10 Kettlebell Swings (53/35) 15-15-15 Pull-Ups 30-30-30 Double Unders -Directly Into- 10-20-30 Kettlebell Swings (53/35) 15-15-15 Handstand Push Ups 30-30-30 Double Unders *Scale Handstand Push Ups to Dumbbell Push Press

2020 10 19

GPP 10/19

By: Paula Jager 0

Strength Back Squat 65% X’s 5 reps 75% X’s 5 reps 85% X’s Max reps **Superset w/ 12 Alternating Dumbbell Reverse Lunges WOD 2min AMRAP X’s 5 10/7 Cal Bike/Row 10 Toes-to-Bar Max Front Squats (155/105) -Rest 90secs

2020 10 18

GPP 10/17

By: Paula Jager 0

Accessory With a Partner 8min AMRAP 20 Cal Bike/Row 20 Power Snatch (95/65) -Rest 2mins 8min AMRAP 20 Cal Bike/Row 30 Overhead Squat (95/65) -Rest 2mins 8min AMRAP 30 Burpees 20 Power Cleans (95/65) -Rest 2mins 8min AMRAP 20 Burpees 30 Front Squats (95/65)

2020 10 16

GPP 10/16

By: Paula Jager 0

Accessory 8min AMRAP Pullups or Ring Row *EMOM Until Time Cap: 5 Dumbbell Thruster WOD Every 4min X’s 5 Sets 20/15 Cal Bike 10 Bench Press w/ 50-60% 1RM

2020 10 15

Author: Paula Jager

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A TRAINING EXPERIENCE LIKE NO OTHER

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