Wednesday, 1/13/21

CrossFit Juke Joint – CrossFit

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Box WOD

A: Clean (Halt Clean 5×1@75% of 1RM C&J)

(15min)

In Week 1, work at 75% of 1RM Clean & Jerk for 5×1.

https://youtu.be/9o9tQ_0Fj2s

How to Halt clean

Keep the back tight and use the legs from the floor

Pause at Position 2, keeping weight back on the heels and shoulders over the bar

Pull the chest up above the knee into the power position

Strong extension of the hip, knee and ankle

Receive the bar on the front deltoids

Rotate the elbows through to the wall in front of you

Retreat the hips back behind the shoulders in the catch

Elbows should complete their rotation the same time the feet make contact with the platform

B: Front Squat (4x(1+1)@55% )

(10min)

BOTTOM UP FRONT SQUAT + 3 SECOND ECCENTRIC FRONT SQUAT

In Week 1, work at 55% of 1RM Front Squat for 4x(1+1)

https://youtu.be/Lbjx1WvqFx0.

Metcon

C: Metcon (AMRAP – Reps)

AMRAP 14

10 Power clean 185/125

5 STO 185/125

100 Double Under
Scale the weights as needed

If you can’t finish 100 DU in 2 minutes, mover on to the next round, and just count the reps you complete

HOME WOD

a: Metcon (AMRAP – Reps)

4 rounds for reps of

20min time cap

10 YTW

https://youtu.be/lDRS97PJyjQ

BENCH DIP BURN OUT SET

(Hands behind you on a sturdy bench or chair, then elevate your feet on another chair or bench.)

https://youtu.be/8Nb_FAJj3yQ

b: Metcon (Time)

For time

100 FLUTTER KICKS

Keep your feet 6 inches above the ground. Minimal rest to complete all 100 reps.

https://youtu.be/hiCXmkcLdOc

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