CrossFit Juke Joint – CrossFit
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/
