Tuesday, 10/13/20

CrossFit Juke Joint – CrossFit

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Box WOD

(30min)

Deadlift 3 Supersets with 1,2,3,4 and 5

BRUTAL

1: Box Jumps (3×8@30/24″)

2: Deadlift (85%x(4+)/80%x(5+)/75%x(7+))

3: Plank (3x60second)

4: Double Under (3×75/3×100 singles)

5: 90 Second Rest (3x90sec rest)

Metcon

A: Metcon (Time)

For time

3 rounds of

15 Hang Power clean 135/95

15 Burpee
(13min)

Compare to 5/17/18

HOME WOD

a: Metcon (Time)

“Ajibulufleur”

For Time

Buy-In: 28 Chest Push-Ups

Then, 3 Rounds of:

33 Cross Mountain Climbers (L+R=1)

19 Jump Burpees (no Push-Up)

33 Jumping Jacks

19 Jump Burpees (no Push-Up)

33 Bicycle Crunches (L+R=1)

Buy-Out: 28 Tricep Push-Ups
With a running clock, as fast as possible perform the prescribed work with good form in the order written. Athlete must accomplish the buy-in of 28 Chest Push-Ups before moving on to 3 rounds of 33 Cross Mountain Climbers, 19 Jump Burpees, 33 Jumping Jacks, 19 Jump Burpees, and 33 Bicycle Crunches. To complete the workout, perform the buy-out of 28 Tricep Push-Ups.