Friday, 2/21/20

Announcements

We are canceling regular classes on Saturday 2/22/20 for CFJJ family Hike with dogs. Come out with your dog to Devil’s Canyon trailhead by 9am to join us!

CrossFit Juke Joint – CrossFit

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Metcon

Metcon (AMRAP – Reps)

EMOM 16

1st Min- 14/12 Cal row

2nd Min- 10 KB Swings 1.5/1pood

3rd Min- 14 Box Jumps 24/20″

4th Min- 10 Medball Cleans 20/14#

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

400m Run

40 WB Shots 10/9ft 20/14#

Thursday, 2/20/20

Announcements

We are canceling regular classes on Saturday 2/22/20 for CFJJ family Hike with dogs. Come out with your dog to Devil’s Canyon trailhead by 9am to join us!

CrossFit Juke Joint – CrossFit

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Weightlifting

Incredible Bulk 2.0 Week3

Spitz Snatch (5×2@50%+11#)

Ideal is to complete a full muscle snatch and then go right into an overhead squat with no pause in between the 2 movements.
(15min)

Back Squat (with 2 sec pause 4×2@70%+11)

(15min)

Metcon

Metcon (Time)

For time,

21-15-9 reps of

Clean & Jerk 135/95

Pull-up
(16min)

Compare to 9/19/17

Wednesday, 2/19/20

CrossFit Juke Joint – CrossFit

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Weightlifting

Incredilble Bulk 2.0 Week3

Snatch grip Push press+ Heaving Snatch Balance (3x(1+1)@65%+22#)

From the rack

• Start in Snatch Grip BTN

• Slow dip and drive the bar up

• Rotate shoulders and lock out elbows

• Heaving Snatch Balance

• Dip and drive

• Moving your feet and locking your elbows out at the same time

• Overhead squat

https://youtu.be/5zI2cbYyqss
(18min)

Gymnastics

Metcon (No Measure)

Pistol Progression
(8min)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 11

50 DU

10 Power Snatch 75/55

20 Pistols Alternate legs