CrossFit 2018 OPEN Weeks!! (2/20-3/24)
For this period, 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
For this period, 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
Fridays 5:30pm and 6:30pm classes canceled
Saturdays OPEN gym 9am-1pm
Sundays OPEN gym 9am-1pm
Weightlifting
(30min)
Linear Progrwssion Week 5
Linear Progrwssion Week 5
1A: 1 Arm DB Snatch (5×8 AHAP)
1B: Deadlift (5-5-5-5-5(@WK4+15#))
1C: Hollowrocks (5×10)
1D: 90 Second Rest
Metcon
Metcon (Weight)
EMOM 16
Minute 0,2,4,6,8,10,12,14 – 1 Full squat Snatch
Minute 1,3,5,7,9,11,13,15 – 1 Minute rest
Minute 0,2,4,6,8,10,12,14 – 1 Full squat Snatch
Minute 1,3,5,7,9,11,13,15 – 1 Minute rest
Set the goal for yout 8th round as 92-97% of your 1RM Snatch, then plan all other rounds with 5# different.
Only 2 misses allowed per each round to add the weight up.
Post heaviest weight for the score
Only 2 misses allowed per each round to add the weight up.
Post heaviest weight for the score
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