Labor Day and Juggernaut – 150907

Happy Labor Day, gang!! Just a reminder that we will have open gym from 9-11. Since I didn’t notice the holiday until last week, we have a workout scheduled. Feel free to do the scheduled workout or make up your own.

We will also be starting The Juggernaut Cycle again!!! If you can’t make it in, you can start your squats on Tuesday. Click here and make a copy of the spreadsheet to track your progress. Using the spreadsheet is maybe the most important part of this strength program. It adjusts your working 1 RM to ensure you are constantly pushing your abilities. USE IT!!!

Warmup
Spealler Warmup
CrossFit Warmup

Strength
Juggernaut W1D1
Back Squat
5×10 @ 60% of W1RM
*Last set is 10+

WOD
11 Minute AMRAP
3 Hang Squat Clean 135/95
3 Thrusters
5 T2B
5 Pullups
7 Pushups
7 Burpees

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: