Wednesday, 7/15/20

CrossFit Juke Joint – CrossFit

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A: Split Jerk (88%x2, 90%x1, 95%x1 of 1RM C&J)


B: Back Squat (1×2@86%)


C: Metcon (AMRAP – Rounds and Reps)



10 Hang Power Clean 95/65

25 Double Under


a: Metcon (AMRAP – Reps)

For reps,

5 Rounds of

1 minute of max rep push up

2 minute of max rep Double Under (Single under if you don’t have DU)

1 minute rest

b: Metcon (No Measure)

Not for time, for quality

3 rounds of

12 Lateral Shoulder raise (6 on each side, light weight DB or Water Jug)

60 seconds Single leg balance drill (30 seconds each leg, Close your eyes and keep your balance. Can be done without a pad, simply stand on the floor.)

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