Thursday, 1/29/21

CrossFit Juke Joint – CrossFit

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Box WOD

A: Push Jerk + Split Jerk (4x(1+2)@65%+5.5# (from 1RM C&J))

(15min)

In Week 2, apply target weight increase and complete 4 x 1+2.

Target 2.5kg (5.5#) increase / week

B: Clean grip deadlift + Low hang clean (3x(1+2)@65%+11# (from C&J))

https://youtu.be/cnpFKUhp-BI
(15min)

In Week 2, apply target weight increase and complete 3 x 1+2.

Target 5kg (11#) increase / week

https://youtu.be/cnpFKUhp-BI

Metcon

C: Metcon (AMRAP – Reps)

AMRAP 8

3-6-9-12-15-18…reps of

Squat Clean 185/125

HSPU
If you don’t have HSPU, Do HS-Kick from standing up position each time

HOME WOD

a: Metcon (Time)

For time,

5 rounds of

35 second Plank

5 Push up

35 second plank

5 Push up

b: Metcon (Time)

For time

50-40-30-20-10 reps of

Air squat

Push up

Sit up

c: Metcon (No Measure)

SPRINT

Perform a 10 seconds sprint (approximately 90-100 meters). Recovery walk back to your starting spot.