Lucie C
Lucie came into CF Jaguar well over a year ago. She was intrigued to learn more and to see if CrossFit was for her. Her exercise experience was not in the weightlifting arena, although she did want to increase her strength.
Lucie came into CF Jaguar well over a year ago. She was intrigued to learn more and to see if CrossFit was for her. Her exercise experience was not in the weightlifting arena, although she did want to increase her strength.
Skill: Front Squat 15 min
6 × 2 @ 85-90% of 1RM
WOD: 5RFT
5 Clean and Jerk 155/105 (power or full)
1 Legless Rope Climb
15 min time cap
Score: Front squat wgt/ time
6 × 2 @ 85-90% of 1RM
WOD: 5RFT
5 Clean and Jerk 155/105 (power or full)
1 Legless Rope Climb
15 min time cap
Score: Front squat wgt/ time
WOD:
Teams of 2, switch as needed
Run 800m (both people run)
100 wall balls
60 hand release push ups
100 wall balls
60 pull ups
Teams of 2, switch as needed
Run 800m (both people run)
100 wall balls
60 hand release push ups
100 wall balls
60 pull ups
A) Front Squat; 5 sets of 2 @ 80% of 1RM FS
B) CF Metcon
C) 20 burpee box jumps for time (30/24)
B) CF Metcon
C) 20 burpee box jumps for time (30/24)
Partner Johnson
Teams of two (try to stick with same gender to cut down on equip)
Complete as many rounds in 20 minutes as you can of:
9 Deadlift 245/165
Teams of two (try to stick with same gender to cut down on equip)
Complete as many rounds in 20 minutes as you can of:
9 Deadlift 245/165
Teams of 2 1:1
Buy in: 100 double unders each
100 S2O 115#/75# *stagger as necessary
1600 m relay run (broken up into 200m or 400m increments)
1600 m relay row (switch out as needed)
100 Situps
Buy in: 100 double unders each
100 S2O 115#/75# *stagger as necessary
1600 m relay run (broken up into 200m or 400m increments)
1600 m relay row (switch out as needed)
100 Situps
Workout of the day - Wednesday, November 22, 2016
Warm Up:
Tabata of
Squats