Thursday, 3/4/21

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Box WOD

A: Split Jerk (2×3 reps @ 65%, 3×3 @ 70% 1RM C&J)

(20min)

B: Power Clean (Work up to a heavy single)

(10min)

C: Grettel (Time)

10 Rounds For Time:

3 Clean and Jerks (135/95 lb)

3 Burpees Over the Bar
To learn more about Grettel click here
(13min)

HOME WOD

a: Metcon (Time)

For time

150 Air squats

*5 Burpees every minute on the minute from 0:00

b: Metcon (Time)

For time,

30-20-10 reps of

NEUTRAL GRIP DUMBBELL PUSH PRESS

https://youtu.be/_bYHToZ81jo

FRONT RACK LUNGES

(Hold 2 dumbbells, kettlebells, a barbell or any odd object (like a backpack) if available. )

BENCH PUSH UPS

https://youtu.be/6crpkXx0cHo

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