Wednesday, 1/27/21

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Box WOD

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

(15min)

B: Front Squat (4×2@55%+5#)

(10min)

BOTTOM UP FRONT SQUAT + 3 SECOND ECCENTRIC FRONT SQUAT

https://youtu.be/Lbjx1WvqFx0.

C: Metcon (Time)

For time,

21-15-9 reps of

Power clean 135/95

WB shots 10/9ft 20/14#

HSPU
(18min)

HOME WOD

a: Metcon (Time)

For time,

3 rounds of

20 Skaters (Alternate sides to complete 20 reps per set.)

https://youtu.be/EkESodXYDRM

60 seconds SINGLE LEG BALANCE DRILL

(Eyes closed! Hold for 60 seconds on one leg, then switch legs and hold for another 60 seconds.)

https://youtu.be/H7kwqiDc4kI

b: Metcon (Time)

For time,

1-2-3-4-5-6-7-8-9-10 reps of

Burpee

Sit up

Handstand Push up

(Scale to regular push ups as needed.)

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