Monday, 9/14/20

CrossFit Juke Joint – CrossFit

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Box WOD

A: Snatch (Find 1RM)

(20min)

B: Metcon (Time)

For time,

15-12-9 reps of

Deadlift @Doubled the body weight

Shoulder Press @3/4 Body weight
(23min)

HOME WOD

Please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

a: Metcon (Time)

For time,

Two sets of:

200 Meter Jog

200-Foot Suitcase Carry Walking Lunge(100ft Each Arm)@DB/KB/Water jug

200-Foot Single-Arm Overhead Carry (100ft Each Arm)

20 Single-Arm Deadlifts (10 Each Arm)

10 Single-Arm Hang Clean and Jerks (5 Each Arm)

90 Second Plank Hold From Elbows

Rest 60 Seconds

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