Thursday, 12/10/20

CrossFit Juke Joint – CrossFit

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A: Clean and Jerk (1x(3+1)@80%, 1x(3+1)x70%)


In Week 1, work to 80% of your 1RM Clean & Jerk for 1 x 3+1. Then decrease weight by 10% for Drop Set 1 x 3+1

B: Metcon (Time)

For time,

5 rounds of

15 Thrusters 95/65

15 Bar facing Burpee

Movement standards:


Bar facing Burpee:


a: Metcon (Time)

For time,

150 Burpees

** HIGHLY RECOMMENDED Watch this video before the wod.

b: Metcon (No Measure)

Not For Time, but try to keep moving through the workout with a good pace

5 Rounds of

10 Hollowrocks

20 Russian Twist (Twist to Left and Right both sides counts as one)

45 seconds max reps for Straight Arm Plank to Shoulder Tap

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