Wednesday, 1/20/21

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Box WOD

A: Shoulder Press (Work up to a heavy single)

(10min)

B: Push Jerk + Split Jerk (4x(1+2)@65% of C&J)

(15min)

In Week 1, work at 65% of 1RM Clean & Jerk for 4 x 1+2.

Metcon

C: Metcon (3 Rounds for reps)

For max reps and load:

2minutes of HSPU

Rest 2min

2minutes of DU

Rest 2min

2minutes to find 1 rep max Back squat
(10min)

HOME WOD

a: Metcon (Time)

3 Rounds for time,

10 KB LATERAL LUNGE

(Work at a moderately challenging weight. Perform 10 reps on each side for 20 reps total per set.)

20 REVERSE LUNGES

(Alternate to complete all prescribed reps per set. Optional: Add resistance with dumbbells.)

60 SECOND SINGLE LEG

BALANCE DRILL

(Eyes closed, hold for time prescribed on EACH leg per set.)

https://youtu.be/H7kwqiDc4kI

b: Metcon (Time)

For time,

50 Push up

50 Broad Jump

50 Push up

c: Metcon (Time)

For time,

100 Superman

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