Friday, 2/12/21

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Box WOD

A: Push Jerk + Split Jerk (3x(1+2)@65%+16.5# or 15#)

(15min)

In Week 4, apply target weight increase and complete 3 x 1+2.

Target 2.5kg (5.5#) increase / week

Metcon

B: Metcon (Time)

For time,

50 WB shots 10/9ft 20/14#

21 Cleans 135/95#

50 WB shots 10/9ft 20/14#

15 Cleans 185/125#

50 WB shots 10/9ft 20/14#

9 Cleans 225/155#
(21min)

Any cleans from ground to shoulder

HOME WOD

a: Metcon (Time)

5 rounds for time,

5 HAND RELEASE PUSH-UP

30seconds PLANKS

5 HAND RELEASE PUSH-UP

30seconds PLANKS

1min rest

b: Metcon (Time)

For time,

10 rounds of

20 DB LATERAL LUNGE

https://youtu.be/A3J4Pavpuqc

15 MOUNTAIN CLIMBERS

10 TUCK JUMP

https://youtu.be/BDA3DERQKFk

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