Monday, 12/4/20

CrossFit Juke Joint – CrossFit

Box WOD

A: High-Hang Snatch (1×1@(80%+16.5#(or 15#)), 2×2@(-10%))

(20min)

In Week 4, apply target weight increase to Week 3 for 1×1. Then decrease weight by 10% for Drop Sets 2×2.

B: Snatch Pull (3×3@Pt.A working weight)

(10min)

C: Metcon (Time)

For time,

30 OHS @80% of 1RM Snatch

*weight must be picked up from the ground. write your working weight in the comment
(11min)

HOME WOD

a: Metcon (Time)

For time,

3 rounds of

30 SINGLE LEG CALF RAISE

(Perform 30 reps on each leg per set.)

https://youtu.be/Tla2ScHQgu0

60 seconds TALL BIRD DOG

(Hold for 30 seconds and then switch arm / leg for another 30 second hold per set.)

https://youtu.be/mTFFDi_JgeU

b: Metcon (AMRAP – Rounds)

AMRAP 30

400m Run

(Run 400 meters or the equivalent of a two minute run.)

60 seconds DB WALKING LUNGE

(Work at a moderately challenging load. For Males target 50# dumbbells, Females target 35# dumbbells.)

https://youtu.be/elH–HbgNog

60 seconds AMRAP Push ups