Thursday, 1/7/21

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Box WOD

A: Stage Pull Snatch (Find the heaviest 1RM weight )

https://youtu.be/gVOKm3O5nfI
(20min)

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 20

15 Superman

15 KTE

15 OHS 95/65

HOME WOD

a: Metcon (Time)

3 rounds of

60 seconds SINGLE LEG BALANCE DRILL

(Perform with your eyes closed. No pad necessary, this exercise can be challenging with your foot on the ground. Hold position with your eyes closed for 60 seconds with each leg.)

https://youtu.be/H7kwqiDc4kI

10 DB SPLIT SQUATS REAR FOOT ELEVATED

(Work at a moderately challenging weight if you have that available. Perform 10 reps on each leg per set.)

https://youtu.be/Z2knwP5U9Js

10 SINGLE-LEG RDL

(Work at a moderately challenging weight if you have that available. Perform 10 reps on each leg per set.)

https://youtu.be/1R2d4Un4w6I

b: Metcon (Time)

For time,

4 rounds of

400m run

20 Burpees

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