Tuesday, 7/28/20

CrossFit Juke Joint – CrossFit

View Public Whiteboard


A: Power Clean + Push Press (4×1@70% of 1RM C&J)


B: Metcon (Time)

For time,

5 rounds of

250m Row

10 Front squat 135/95

15 Ab barbell roll out

20 Box Jump 24/20″


a: Metcon (Time)

For time,

10 rounds of

10 DBs(or Water Jugs) Shoulder Press

10 Neutral Grip Bent Over row with DBs ot Water Jugs

10 DB/KB/Water Jug Swing

*Neutral grip bent over row: Bent over position with your chest nearly parallel to the floor. Start by having both arms extended at arms lock, with your hands in a neutral grip (palms facing each other). Keeping your core engaged, row both arms to 90 degrees engaging your scapula to complete the row. Slowly return to your starting position.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: