Wednesday, 11/25/20

Announcements

Thursday 11/26/20, CFJJ will be closed for Thanksgiving Day!
Friday 11/27/20. We will only have a Black Friday Turkey Burn Off workout at 1:30pm. HAPPY THANKSGIVING DAY!

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Box WOD

A: Clean (Full squat clean – Work up to a heavy single)

(18min)

B: Metcon (AMRAP – Reps)

EMOM 12

Min 1 – 2 Squat Cleans@80% of Part A

Min 2 – AMRAP MU or Pull-up

Min 3 – Rest

C: Metcon (AMRAP – Reps)

AMRAP 7

3-6-9-12-15… reps of

Hang Power Clean @95/65

Face bar burpee

Sit up

HOME WOD

a: Metcon (No Measure)

NFT

4 Rounds of

10 Glute Hamstring bridge

https://youtu.be/VR-rZEHISHw

30 second Glute Hamstring Bridge hold

10 Air squats

30 second Squat bottom hold

60 second low plank hold

60 second Wall sit hold

b: Metcon (AMRAP – Reps)

AMRAP 7

3-6-9-12-15-18…reps of

Hang Power Clean (Light), if you don’t have barbells, Do KB Swings. If you don;t have KB or DB, use a 1gal or 5 gal water jug filled with 1 gallon of water.

Face bar burpee

Sit up

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