Monday, 12/14/20

CrossFit Juke Joint – CrossFit

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Box WOD

A: High-Hang Snatch (1×1@(80%+5.5#), 2×2@(-10%))

(15min)

In Week 2, apply target weight increase(5.5#) to Week 1 for 1×1. Then decrease weight by 10% for Drop Sets 2×2

B: Back Squat (Tempo 2×60%, 2x(+5#), 2x(+5#), 2x(+5#))

(15min)

(3 SEC ECCENTRIC + 1 SEC ISOMETRIC)

Metcon

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 9

3 Squat snatch 135/95

6 Back Squat 135/95

9 Floor Press 135/95
Floor press is from the ground.

https://youtu.be/aM1TYdZaXMk

HOME WOD

a: Metcon (AMRAP – Rounds and Reps)

AMRAP 20

1mile run

Then

as many rounds of

20 Squat

15 Push up

10 Sit up