Tuesday, 12/8/20

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Weightlifting

A: High-Hang Snatch (1×1@80%,Then 2×2@70%)

(15min)

In Week 1, work to 80% of your 1RM Snatch for 1×1. Then decrease weight by 10% for Drop Sets 2×2.

B: Metcon (AMRAP – Reps)

From 00:00 to 07:00,

Work on Rope Climb Progression and find your appropriate rope climb style or scales.

From 07:00-15:00

EMOM8

1st Min- AMRAP Rope Climbs

2nd Min- Rest
(15min)

https://youtu.be/uKGy8EsN0VI

Metcon

C: Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

C-M: Crossfit Games Open 20.3 and 18.4 Masters (55+) (Time)

21 deadlifts 185/125 lb

21 Push Press 95/65 lb

15 deadlifts 185/125 lb

15 Push Press 95/65 lb

9 deadlifts 185/125 lb

9 Push Press 95/65 lb

21 deadlifts 255/165 lb

10 handstand push-ups

15 deadlifts 255/165 lb

10 handstand push-ups

9 deadlifts 255/165 lb

10 handstand push-ups

Time cap: 9 minutes

C-S: Crossfit Games Open 20.3 and 18.4 Scaled (Ages 16-54) (Time)

21 deadlifts 135/95 lb

21 hand-release push-ups

15 deadlifts 135/95 lb

15 hand-release push-ups

9 deadlifts 135/95 lb

9 hand-release push-ups

21 deadlifts 185/135 lb

50-ft. bear crawl

15 deadlifts 185/135 lb

50-ft. bear crawl

9 deadlifts 185/135 lb

50-ft. bear crawl

Time cap: 9 minutes

HOME WOD

a: Metcon (Time)

3 Rounds for time,

10 DB Shoulder Press @35/25

https://youtu.be/AqzDJHxynwo

10 DB Bent Over Row @35/25

https://youtu.be/LktGPg-AkvY

10 KB Swings 53/35

b: Metcon (No Measure)

NFT

4 rounds of

60 second plank

30 second side plank (L/R each)

60 second Supermans Max reps

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