Tuesday, 12/22/20

Announcements

Thursday 12/24 Christmas Eve
Special WOD @9am, All the other classes canceled

Friday 12/25 Christmas Day
Box Closed

Thursday 12/31 New Year’s Eve
Special WOD @9am, All the other classes canceled

Friday 1/1 New Year’s Day
Box Closed

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Box WOD

Weightlifting

A: High-Hang Snatch (1×1@(80%+11#), 2×2@(-10%))

(18min)

In Week 3, apply target weight increase to Week 2 for 1×1. Then decrease weight by 10% for Drop Sets 2×2.

https://youtu.be/EwhbgeesNR8

B: Max Height Box Jump (Distance)

Max Height Box Jump
(10min)

From Seated on the bench position

https://youtu.be/P52ojbwGl_A

Metcon

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

500m Row/1000m Bike

5 Deadlift AHAP

HOME WOD

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