Wednesday, 2/3/21

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Box WOD

A: Clean grip deadlift + Low hang clean (4x(1+1)@65% of C&J+22#)

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

In Week 3, apply target weight increase and complete 4 x 1+1.

Target 5kg (11#) increase / week

B: Front Squat (Low rack 4×2@55%+11#)

(10min)

BOTTOM UP FRONT SQUAT + 3 SECOND ECCENTRIC FRONT SQUAT

Target 2.5kg (5.5#) increase / week

C: Metcon (AMRAP – Reps)

AMRAP 10

2-4-6-8-10-12-14-16-…reps of

Single arm DB STO 50/35

Weighted Pistols alternating leg 50/35

Burpee over DB

HOME WOD

Do C from above then do “a” below

a: Metcon (Time)

For time,

5 rounds of

10 second hollow hold

10 Alligator rolls

https://youtu.be/U3UYDspctYg

10 second arch hold (superman hold)

1minute rest

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