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
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