CrossFit Jaguar

Monday – Unless You Are Orthopedically Challenged You’re Running

Oly Snatch 3.3.3 @70/80/90 Clean 3.3.3@70/80/90Based off 90% of your 1RM that you have added 10# to. WOD 3 RFT 800 m run 20 alt DB snatches (10 ea side) 35-40/20-25 Cap: 20 min

2021 08 01

Friday – Bad K’Arm’a

By: Paula Jager 0

Strength Press 3x3@70/80/90 Based off 90% of your 1RM that you have added 5# to Assistance Kroc rows 3x20/side WOD 50 BB curls 45-65/30-45 50 DB triceps extensions 35-50/20-30 50 T2B Accumulate 50 reps of each in any order

2021 07 29

Thursday – Loredo

By: Paula Jager 0

WOD 24 squats 24 push ups 24 walking lunges 400 m run 6 RFT Cap: 40 minutes

2021 07 28

Wednesday – Get a Grip

By: Paula Jager 0

Strength Deadlift 3x3@70/80/90 Based off 90% of your 1RM that you have added 10# to Assistance RDL 3x10 glute bridge 3x20 WOD 50 yd 1 arm KB or DB farmers carry AHAP Right 15 evil wheels 50 yd 1 arm KB or DB farmers carry AHAP Left 15 burpees AMRAP…

2021 07 27

Tuesday – We Must Row Whatever Boat We Find Ourselves In

By: Paula Jager 0

Strength Bench 3x3@70/80/90 Based off 90% of your 1RM that you have added 5# to Assistance Incline DB press 3x10 DB shrugs 3x10 (1s squeeze at top) WOD 70 pull ups for time* *Every break row 250 m Cap: 12 min

2021 07 26

Monday – Couched

By: Paula Jager 0

Strength Back Squat 3x3@70/80/90 Based off 90% of 1RM that you have added 10# to Assistance Bulgarian split squats 3x10 ea WOD 21.15.9 Power snatch 95/65 AAB cals Cap 12 min

2021 07 25

Friday – Weekend Rally

By: Paula Jager 0

Strength Press 3x5@65/75/85 Based off 90% of your 1RM that you have added 5# to Assistance DB decline bench press 3x10/8/6 super set w/ 15-20 band pull aparts WOD For Time 10.9.8…1 Pull ups Dips Lunges Cap: 10 min

2021 07 22

Thursday – Live Large

By: Paula Jager 0

Strength Deadlift 3x5@65/75/85 Based off 90% of your 1RM that you have added 10# to Assistance Front squat 3x10* *leave a rep in the tank, not maxing out WOD AMRAP in 9 min 5 HPC 155/105 8 burpee box jump overs

2021 07 21

Wednesday – Hump Day Pump

By: Paula Jager 0

Bench 3x5@65/75/85 Based off 90% of your 1RM that you have added 5# to Assistance BB BO row 3x10/8/6 super set w/ 15-20 band flys WOD E3MOM for 12 min Run 400 m Max swings in remaining time 53/35* *Stop swinging at 2:30 for rest

2021 07 20

Tuesday – Back at It

By: Paula Jager 0

Strength Back Squat 3x5@65/75/85 **Based off 90% of 1RM that you have added 10# to Assistance DB step ups 3x10/8/6* *box height should be one that puts you parallel (90 degree hip and knee angle), do not go higher than that WOD 30.20.10 wall balls row for cals Cap 10…

2021 07 19

Author: Paula Jager

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A TRAINING EXPERIENCE LIKE NO OTHER

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