Monday, 4/13/20

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Weightlifting

A: Power Clean + Hang Clean (Find 1RM, Then 3×3@86% of 1RM)

https://youtu.be/790CRhKbWIU
Record your 86% for the score

B: Metcon (Weight)

EMOM 7

3 Front Squat @Pt.A 1RM

Metcon

Metcon (4 Rounds for reps)

Tabata Power Clean 135/95

2min Rest

Tabata Push Press 95/65

2min Rest

Tabata Power Snatch 75/55

2min Rest

Tabata Shoulder Press 45/35

HOME WOD

Metcon (4 Rounds for reps)

Tabata Plank Tuck

1min Rest

Tabata HSPU or HS-Kick

1min Rest

Tabata Single arm DB/KB snatch @50/35 or 1Gallon Water jug, alternating arm

1min Rest

Tabata Push-up
Plank Tuck:

https://youtu.be/ydtRvYqG1bA

What is Tabata?

https://www.active.com/fitness/articles/what-is-tabata-training

Online Tabata Clock:

https://fitlb.com/tabata-timer

Tabata Timer App:

https://apps.apple.com/us/app/smartwod-timer-wod-timer/id1248966041

You want to video yourself working out with the timer on the screen?

https://wodproofapp.com/

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