CrossFit Jaguar

Skill In 10 minutes accumulate as many Turkish Get-Ups as possible with perfect technique WOD Partition the following reps as needed to stay consistent 100/80 cal AAB or Row 2:00 wall sit 2:00 plank (scale up to :90/side side plank) 2:00 Farmer Carry Hold 2:00 Double KB Front Rack Hold

2020 02 12

Let’s Grow Bro 2/12

By: Paula Jager 0

Strength Every :90 x 8 sets Odd - 6 Close Grip Bench Press (building from last week) Even - Rope Climb Progression x 1-3 reps Legless-> with legs (legless down) ->with legs ->lying to standing rope climb WOD 4 sets 1:00 AAB for cals 1:00 gymnastic press variation Strict ring…

2020 02 11

Show Me Your Snatch 2/11

By: Paula Jager 0

Oly Every 2:00 x 8 sets Snatch Pull + High Hang Snatch High Pull + 2 Low Hang Power Snatch WOD 8 minute AMRAP 800 m run buy in -AMRAP in remaining time- 10 Russian KBS 70/53 10 alternating Goblet Hold Step-Up 24/20

2020 02 10

Tabata This 2/10

By: Paula Jager 0

Strength Paused Back Squat (1 second pause at the bottom) 3 reps x 5 sets, rest as needed *during rest accumulate 6-10 reps of a HSPU variation Deficit->Strict->kipping->negatives->box pike HSPU variation WOD Tabata for reps (:20 work/:10 rest) Wallball -1:00 transition- Pull-up -1:00 transition- Burpee -1:00 transition- Row for calories

2020 02 09

Strongman Saturday 2/8

By: Paula Jager 0

Skill 10 min farmers carry technique 10 min strict press technique WOD 20 minute AMRAP 1 25 yard heavy farmers carry 1 slam ball slam 1 slam ball over shoulder 1 strict press heavy Slam ball reps increase by 1 each round Score is rds + reps

2020 02 07

TGINLD (thank God it’s not legday) 2/7

By: Paula Jager 0

Skill Every 2:00 x 8 sets 2 Clean Pulls 2 Below the Knee Hang Power Cleans 2 Paused Split Jerks WOD For time: 21-18-15-12-9-6-3 Push Press 75/55 42-36-30-24-18-12-6 Air Squats CFL Scale the reps to 50% or as needed and focus on quality of movement

2020 02 06

Fresh as a Daisy 2/6

By: Paula Jager 0

Skill Trunk Work Every Minute On the Minute x 12 Odd: 30-45 second plank or weighted plank (plate on the back) Even: 20-30m Farmer Carry WOD 4 rounds for reps: 1 minute wall walks 1 minute shuttle run 1 minute hollow rocks 1 minute rest

2020 02 05

Racked Up 2/5

By: Paula Jager 0

Strength 4 sets (from the rack) Barbell Front Rack Reverse Lunge x 7-9/leg alternating -rest :30 Strict Pull-up x 3-5 reps -rest to recover strength WOD 4 sets of 300m run 12 Kettlebell Swings (53/35, RX+70/53) 8 pull-ups, RX+ C2B 30 DU -rest 1:00

2020 02 04

Tightrope 2/4

By: Paula Jager 0

Skill 5-10 minute rope climb technique overview with coach Strength Every :90 x 8 sets Odd - 8 Close Grip Bench Press Even - Rope Climb Progression* *1-3 reps of a rope climb variation listed most advanced to most scaled Legless-> with legs (legless down) ->with legs ->lying to standing…

2020 02 03

Karen’s Back 2/3

By: Paula Jager 0

Strength Back Squat - Test Day Build to a 1 rep max - intermediate/advanced Build to a 3 or 5 rep max - beginner/intermediate WOD "Karen" 150 Wall Balls for time

2020 02 02

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