Wednesday, 12/16/20

CrossFit Juke Joint – CrossFit

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Box WOD

Weightlifting

A: Clean and Jerk (1x(3+1)@85%, 1x(3+1)@75%)

(15min)

In Week 2, work to 85% of your 1RM Clean & Jerk for 1 x 3+1. Then decrease weight by 10% for Drop Set 1 x 3+1.

B(: Front Squat (3 sec Pause 2RM, 1×2 @(-10%))

(12min)

In Week 2 work to a 2RM(Approximately 75% or more of 1RM FS) ( apply target weight increase over Week 1). Then decrease weight by 10% for Drop Set 1×2.

Target 5kg (11#) increase / week if work sets are above 130kg (287#).

Target 2.5kg (5.5#) increase / week if work sets are below 130kg (287#).

Metcon

C: Metcon (AMRAP – Rounds and Reps)

For 14 minute

1000m Row Then,

AMRAP of

3 Front squat 185/125

6 HSPU

9 Double Under

HOME WOD

a: Metcon (Time)

For time,

40-30-20-10 reps of

Burpee

Walking Lunges

b: Metcon (Time)

For time

4 rounds of

30 Side plank windmill

https://youtu.be/AdqLhzf8AWo

10 Inchworm with push up

https://youtu.be/TRuhe4grOK8

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