CrossFit Jaguar

Strength 1 Power Clean + 1 Push Press + 1 Split Jerk every 90s for 8 sets *superset with 10 empty barbell curls WOD Buy In: 50 hollow rock then... 2 Rounds 400m run 20 box jumps (30/24) 20 deadlifts (185/105) Cash Out: 50 hollow rocks

2019 03 13

GPP 3/12

By: Paula Jager 0

Strength Back Squat Every 2 mins for 6 sets @70% 4 back squat + :30s HS hold WOD AMRAP 5 10 SDHP (53/35) 20 DU Rest 2 min AMRAP 5 10 cal row 20 AKBS (53/35) Rest 2 min AMRAP 5 10 WBS (20/14) 2 RMU

2019 03 12

GPP 3/11

By: Paula Jager 0

Strength TnG Deadlift 3-3-3-3-3 @ 70% *superset with 1 minute plank hold in push up position (hands) WOD TOP & BOTTOM 20 KHSPU 20 Back Squat (95/65) *cleaned from floor PUSH & PULL 100m sled push (45) 20 pull ups UP & DOWN 20 burpees to 6" target CLIMB &…

2019 03 11

GPP 3/9

By: Paula Jager 0

WOD Teams of 2 for time 40-30-20 Synchro DB Thrusters (35/20) Abmat Situps directly into 2000m row (split 1000meach) anyway directly into 50 Synchro Burpees

2019 03 09

GPP 3/8

By: Paula Jager 0

OPEN WOD 19.3 TBA

2019 03 08

GPP 3/7

By: Paula Jager 0

Recovery WOD 1 min lite row 10 reverse lunge steps 1 min lite bike 10 parralleute or ring shoot throughs 2 min lite row 20 lunge steps 2 mins lite bike 20 box or ring dips (done as 2-3 reps) 5 mins lite row 400m lite run Alt. WOD 21-15-9…

2019 03 07

GPP 3/6

By: Paula Jager 0

Strength EMOM x 7 @65% of 1RM Power Snatch 1 Power Snatch + 1 Hang Power Snatch + 1 OHS WOD 3 Rounds for Max Reps :45 sec Cal Row or Bike :45 sec Rest :45 sec SDHP (53/35 KB) :45 sec Rest :45 sec Abmat Sit Up :45 sec…

2019 03 06

GPP 3/5

By: Paula Jager 0

Strength Every minute for 10 minutes: 5 Front Squats (135/95) cleaned from the ground WOD 3 Power Snatch (105/75) 6 Push Up 9 Air Squats CFL 3 Hang Power Snatch (75,45) 6 HRPU 9 Air Squats Cool Down 30 Ab Wheel Rollouts

2019 03 05

GPP 3/4

By: Paula Jager 0

Strength Bench Press 5 @ 65% 5 @ 70% 5 @ 75% Superset w/ 10 single arm db row (5 each arm) 90 sec rest b/w supersets WOD 10 Box Step Ups (24/20) with dumbbell (35,25) 20 C2B Pull Up 30 Box Jumps (24/20) 40 Pull Up 50 DU (150…

2019 03 04

GPP 2/28

By: Paula Jager 0

Strength TBD WOD AMRAP 18 of: 100 Ft. Front Rack Carry (1 KB Overhead + 1 in Front Rack/Same size weights) (50 ft. switch sides) 100 Ft. Plate Push (45, 25) Rest as needed (60-90s) *Alt. Option > Heavy Sledpush x 100 Ft. OR AMRAP 18: 100 Ft. Front Carry…

2019 02 28

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