Wednesday, 1/6/20

CrossFit Juke Joint – CrossFit

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Box WOD

A: Clean and Jerk (1x(2+1)@90%, Then 1x(2+1)@80%)

(18min)

In week4, work to 90% of 1RM C&J for 1×2+1, Then decreaSe the weight by 10% for drop set 1×2+1

B: Front Squat (3 sec Pause, 1×1@Week3+5#. 1×1@(-10%))

(12min)

In week4, work to 1RM(apply target weight increase over week3). Then decrease the weight by 10% for Drop set 1×1

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 14

10 Power clean 95/65

10 Burpee Box jump 24/20″

15 Ab mat sit up

HOME WOD

a: Metcon (Time)

For time,

3 rounds of

50ft Bear Crawl

100ft OH Walking lunge

(Use any object that you have available to you, for most a single Dumbbell (30 – 50lbs) or Kettlebell will be perfect.)

b: Metcon (Time)

For time,

3 rounds of

50 Air squat

50 Sit up

50 Mountain Climbers

c: Metcon (Time)

100 Glute Bridge for time

(A glute band is not required. You can add resistance by holding a dumbbell or kettlebell on your hips. Take as little rest as possible to complete all prescribed reps!)

https://youtu.be/XnWyZfaazaY

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