Wednesday

Jones Valley CrossFit – CrossFit Weightlifting Overhead Squat (Find a 3 rep heavy) Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 20 Minute AMRAP 7 Overhead Squat 7/5 Cal Row 7 Box Jump...

Tuesday

Jones Valley CrossFit – CrossFit Metcon Metcon (Time) 100 Double Unders then… 10-9-8-7-6-5-4-3-2-1 KB Snatch Right Arm 53/35 KB Snatch Left Arm Wall Balls 20/14 *20 Front Rack KB Walking Lunges after each...

Monday

Jones Valley CrossFit – CrossFit Weightlifting Metcon (Weight) Every Minute on the Minute x 5 1- 6 Hang Squat Cleans + 2 Push Jerks 2- 5 Hang Squat Cleans + 3 Push Jerks 3- 4 Hang Squat Cleans + 4 Push Jerks 2- 3 Hang Squat Cleans + 5 Push Jerks 1- 2 Hang Squat...

Friday

Jones Valley CrossFit – CrossFit Metcon Metcon (3 Rounds for reps) 6 Rounds for reps: AMRAP in 1 Minute – Thrusters 95/65 – KB Swings 53/35 – Calorie Row – Rest3 Scores: Thrusters KB Swings...

Wednesday

Jones Valley CrossFit – CrossFit Weightlifting Power Clean and Push Jerk 1 Rep Every Minute on the Minute for 10 Minutes Climb across all sets Metcon Metcon (Time) 15 Clean and Jerk 135/95 400m Run 12 Clean and Jerk 400m Run 9 Clean and Jerk 400m Run RX+...