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
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
