Hang power snatch + Snatch
5 x 2 (65% max snatch)
*One set is the sequence above performed twice through.
Pause Back Squat
5 x 3 (80%)
*Controlled descent to rock bottom. 3 second pause. 1 bounce and quick ascent.
Finisher
Tabata squats
Tag Archives | squat
WEDNESDAY 02-05-12
TUESDAY 31-01-12
Check your emails for information regarding the first CFJ challenge of 2012. If you didn’t receive it please let me know so I can forward it to you. Body composition tests are this Saturday at 10am and the challenge begins on Monday. Fitness testing happens during class time next Tuesday.
Get registered here! Registrations close on Friday at 12pm so you’ve got loads of time 
‘Tabata That’
Tabata skip
Rest 1 min
Tabata squat
Rest 1 min
Tabata Pull-up
Rest 1 min
Tabata Push-up
Rest 1 min
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.
MONDAY 16-01-12
HAPPY BIRTHDAY TIA McDOUGALL!!!
The first On-Ramp group for 2012 rolls in tonight. It’s another big crew, but that shouldn’t stop you from getting to know them all immediately. Give them a warm CFJ welcome!
Back squat
5-5-3-3-3 (3RM)
Weighted pull-up
3 x 5
AMRAP 12 minutes:
4 box jumps
8 pull-ups
12 mountain climbers
WEDNESDAY 04-01-2012
HAPPY BIRTHDAY MARK NIENABER FOR YESTERDAY AND CARL ALFONSO FOR TODAY!!!
For those of you that would like to get yourselves a pair of Inov-8s, a jump rope or some equipment, REBEL HQ is open for business. Be sure to let them know that you are a CFJ member!
Complete 5 rounds of:
30 second hold in squat position
20 squats
30 second hold in lockout position of a push-up
20 push-ups
Can you guess who this was in January 2011?
MONDAY 26-12-11
Just because we are closed doesn’t mean you cannot train. One of CrossFit’s core philosophies is to regularly learn and play sports. Use the holiday period to get back in to a previously played sport, or to attempt something new. I am also going to be posting a no equipment workout on every other day so that you can get your fix of more ‘structured’ exercise! Modify the workouts to suit your abilities, and post your (legit) results on the CFJ Facebook page.
Complete 4 rounds for time of:
400m run
50 squats (you can never get away from squats 
)
