Thursday, 7/13/17

Hyung (10min) Taekeuk 2 Kicks & Strikes (15min) Back fall/side fall practice Metcon Metcon (No Measure) EMOM 9 Minute 0,3,6- 25 Back falls Minute 1,4,7- “3second” Side Kicks (without touching the ground) 5R 5L Minute 2,5,8- 12 Hollowrocks Bulletproof Shoulder Metcon (No Measure) Double KB overhead hold: 30second @light weight 2 Arm Farmer’s Carry: 60M@lightContinue reading “Thursday, 7/13/17”

Tuesday, 7/11/17

Weightlifting Snatch (@85%x1x4) (15min) Clean and Jerk (@85%x1x4)  (15min) Metcon Metcon (6 Rounds for reps) In front of a clock set for 12 minutes: 1 minute of double-unders 1 minute of 50-lb. dumbbell snatches 2 minutes of double-unders 2 minutes of 50-lb. dumbbell snatches 3 minutes of double-unders 3 minutes of 50-lb. dumbbell snatches PostContinue reading “Tuesday, 7/11/17”

Friday, 7/7/17

Tomorrow, Saturday 7/8/17. All morning classes will be canceled for participating this event hosted by CrossFit Single track in Fruita.  CFJJ athletes come out to Fruita and let’s support our local CF community! Weightlifting Snatch (@90%x1x3) (15min) Clean and Jerk (@90%x1x3) (15min) Metcon Quater Gone Bad (AMRAP – Reps) 5 Rounds for total reps ofContinue reading “Friday, 7/7/17”