WODs 8.7.17 - 8.11.17 - New Intro Starts Tuesday

We are planning a photo shoot this Monday. Please wear your J19 gear if you have some. Thanks in advance. 

New intro class starts this Tuesday! Great time and way to get started at J19. If you know people that need help send them to this link. http://crossfitj19.com/introcourse/

Monday

1. Snatch Pull
(107%/3)4

2. Back Squat
(83%/4)4

5. Conditioning
3 RFT:
50 Air Squats
7 Ring Muscle-Ups (2 pull ups plus 2 ring dips mod)
10 Hang Power Cleans (135/95)

Extra work for comp athletes

Snatch
70%/2
75%/2
80%/2
85%/2
(90%/1)3

Tuesday

1. Barbell Benchmark
For Time: 
30 Clean & Jerks (185/135)

2. Conditioning
3 RFT: 
500 Meter Row
400 Meter Run
rest 3:00 between rounds

Wednesday

"Annie with a Carry"

50-40-30-20-10

Double Unders

Sit Ups

In between each round carry object 200 Meters 100/50

Thursday

1. Power Clean
(80%/4)5

2. Clean Pull
(107%/3)4

3. Conditioning
3 RFT:
10 Front Squats (185/135)
20 Chest to Bar Pull-Ups
30 Box overs 20/24

Friday

1. Barbell Benchmark
For TIme: 
30 Snatches (135/95)

2. Conditioning
Teams of 3:
10k Row
Athletes change every 250m