Friday, 3/12/21

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Box WOD

A: Clean and Jerk (1RM)

(20min)

Metcon (AMRAP – Reps)

Every 5 mins (3 sets)

10 Power Cleans (155/105)

20 SHSPU

10 Power Cleans (155/105)

HOME WOD

a: Metcon (No Measure)

Complete 10 rounds of the following exercises working at max intensity. Rest 60 seconds between rounds.

10 Burpee

60 yard sprint

b: Metcon (Time)

UPPER BODY PUMP

for time

4 rounds of

12 DB CURL TO ARNOLD PRESS

(Use a moderately challenging weight. The lighter the weight available, the more reps you should add up to a limit of 20 reps per set.

If equipment is not available, substitute with 4 sets of max reps Push Ups.)

https://youtu.be/RlHqIpr7wpE

12 REVERSE DB FLY

(Use a moderately challenging weight. The lighter the weight available, the more reps you should add up to a limit of 20 reps per set.

If equipment is not available, substitute with 4 sets of max reps Pull Ups.)

https://youtu.be/hV15y4Phqug

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