CrossFit 2018 OPEN Weeks!
From this week, for 5 weeks CFJJ will have special hours for OPEN every Thursday.
4pm – 5pm CF class
5pm – 6pm CF Class
6pm – 6:30pm Live announcement watch
6:30pm – 7:30pm CF Class
From this week, for 5 weeks CFJJ will have special hours for OPEN every Thursday.
4pm – 5pm CF class
5pm – 6pm CF Class
6pm – 6:30pm Live announcement watch
6:30pm – 7:30pm CF Class
Weightlifting
(20min)
1A: Strict Pull-ups (4×6 )
1B: Shoulder Press (8-8-8-8(@WK1 Top set+2.5#))
**DON’T JUST ADD 2.5# FROM THE WEEK1 TOP SET, HAVE YOUR CALCULATOR READY, DO THE MATH AGAIN TO GET THE ACCURATE NUMBER BEFORE ROUND UP OR DOWN .THEN ADD 2.5#
AND THEN ROUND UP OR DOWN. IT COULD BE THE SAME WEIGHT AS LAST WEEK, OR 5# HEAVIER. (WE DPN’T HAVE SMALL PORTION WEIGHTS)
AND THEN ROUND UP OR DOWN. IT COULD BE THE SAME WEIGHT AS LAST WEEK, OR 5# HEAVIER. (WE DPN’T HAVE SMALL PORTION WEIGHTS)
1C: Side Plank (4x 30seconds on each side (L/R))
1D: 90 Second Rest (4×1)
Metcon
Metcon (No Measure)
Double Under practice
(8min)
Metcon (AMRAP – Reps)
AMRAP 7
1 Muscle up (Bar/Ring)
3 Heavy Cleans 185/130
5 High box jumps 36/27
1 Muscle up (Bar/Ring)
3 Heavy Cleans 185/130
5 High box jumps 36/27
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