Monday, 3/29/21

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Box WOD

A: Snatch (1×2@85%, 4×2@75%)

(20min)

“Monster Accumulation”

In Week 1, work to 85% of 1RM Snatch for 1×2. Then decrease weight by 10% for Drop Sets 4×2.

B: Clean (Work up to a heavy single)

(7min)

C: Metcon (3 Rounds for reps)

3 sets (Every 5:00)

5 Squat Cleans (135/95)

4 Squat Cleans (155/105)

3 Squat Cleans (185/125)

2 Squat Cleans (205/135)

1 Squat Clean (225/155)
(15min)

HOME WOD

a: Metcon (Time)

3 rounds for time,

10 HAMMER CURLS

(Work at a moderately challenging weight.)

https://youtu.be/EntCKX8K3IA

10 SKULL CRUSHERS

https://youtu.be/YisC8Rm5-1s

10 DUMBBELL BENT OVER ROW

https://youtu.be/QYuEDLajgAI

b: Metcon (AMRAP – Reps)

” DEATH BY BURPEES”

Minute 1: Perform 1 Burpee.

Minute 2: Perform 2 Burpees.

Minute 3: Perform 3 Burpees.

Add one Burpee per minute until you can’t complete prescribed number of reps within the minute.

Record the number of Burpees in your final set to the Leaderboard!

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