Wednesday, 12/30/20

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

A: Clean and Jerk (1x(2+1)@75%, 1x(2+1)@(-10%))

(12min)

In Week 3, work to 75% of your 1RM Clean & Jerk for 1 x 2+1. Then decrease weight by 10% for Drop Set 1 x 2+1.

B: Front Squat (Pause 3sec at the bottom, 1RM)

(16min)

In Week 3, work to a 1RM (target approximately 80% of your 1RM Front Squat). Then decrease weight by 10% for Drop Sets 2×1.

Metcon

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 14

1 Muscle Up

10 KTE

15 C&J 135/95

20 Box Jump 24/20″
1MU=4Ring Row+4Ring Dip

HOME WOD

a: Metcon (Time)

For time,

4 rounds of

12 DB shoulder press

12 SEATED TWO ARM DB LATERAL SHOULDER RAISE

https://youtu.be/3zohLHTjFH0

b: Metcon (AMRAP – Reps)

4 rounds of Burn out set

60 second Bench(Chair) dip

https://youtu.be/8Nb_FAJj3yQ

60 second Reverse Lunges

60 second Plank hold