Wednesday, 3/17/21

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Box WOD

A: Clean (3 Position Cleans 2×70%, 3×75%)

(20min)

3 Position Cleans (hang, below the knee, floor):

2 sets @ 70% 1RM Clean3 sets at 75% 1RM Clean or a heavy moderate weight

Do not drop the bar during the complex

All cleans should be received in a squat.

https://youtu.be/sn8hV6Szan0

FIX YOUR EARLY ARM PULL:

https://youtu.be/ofPHblI_JHM

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

21 Abmat Sit up

15 Thruster 95/65

9 Box jump over 24/20″

HOME WOD

a: Metcon (Time)

For time,

1mile run

50 Burpee

1 mile run

b: Metcon (No Measure)

4 rounds supersets for qualities

BENCH DIP BURN OUT SET

TIPS: Bench Dips with feet up on bench and arms on another bench. 7 sets of 7 with 30s rest between sets.

https://youtu.be/8Nb_FAJj3yQ

1min REVERSE LUNGES

1min PLANKS

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