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Paula Jager
10 years 5 months ago
Warm Up: 5 jumping squats, cartwheel, 5 one leg broad jump, each leg, 5 single-leg toe touches, each leg, 50-meter high-knee skip, 50-meter carioca

Skill: Push jerk – focus on dip-drive-drop
Paula Jager
10 years 5 months ago
A) Strict press, 5 x 3 @ 90-92.5% of 3rm

B) CF Metcon

C) No extra work today
Paula Jager
10 years 5 months ago
A) Strength: 5 x 5 back squat @65% of your 1RM E2MOM*

B) Metcon: AMRAP in 8 mins

10 swings 53#/35#

10 goblet squats

5 burpees

Score: back squat weight used and # rds + reps completed
Paula Jager
10 years 5 months ago
A) Oly: 4 x 2 Power Snatch @80%; 4 x 1 Power Snatch @85% (use same weight ea grp/4)

B) Metcon: 5 RFT

10 1 arm alt db snatches 50-60# / 30-40#

12 pull ups

200 m run

Cap of 16 min.
Paula Jager
10 years 5 months ago
A) Back Squat 5 x 5 @ 70-72.5%

B) CF Metcon

C) Not for time: length of turf HS walk, 10 hollow rocks every time you come down.
Paula Jager
10 years 5 months ago
Warm-Up:10 PVC pass-throughs, log roll, 10 jumping jacks, bear crawl, 10 squats, 10 split lunges

Skill:
Hang power snatch – focus on triple extension

WOD:
3 rounds
200-meter run
Paula Jager
10 years 5 months ago
A) Snatch complex: high hang (vertical chest), low hang (above knee). Drop, reset, and full snatch from the floor. Find heaviest for the day.

B) CF Metcon

C) 4 rds not for time: max L-sit on parallettes, 250m row.
Paula Jager
10 years 5 months ago
45min time cap: Teams of 2, equipment per team (1x jump rope, 2x db or kb, 1x medball)
1 mile run, teammates must hold jump rope between them the entire mile (can't leave your bro / chick behind)
Paula Jager
10 years 5 months ago
Nicole joined CrossFit Jaguar a little more than four years ago. Over those four years she has been both consistent and dedicated without any kind of break in her training schedule. Her strength has improved greatly but her stamina and endurance have improved dramatically.
Paula Jager
10 years 5 months ago
A) CF Metcon

B) Muscle up work, spending about 10 – 15 min, work on efficient bar, and ring muscle ups. Try to make them feel easy. If you aren’t there yet, work on progressions.