Friday, 4/2/21

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Box WOD

A: Back Squat (1×5@MAX weight, then 2×5@(-10%))

(20min)

Week 1: 5RM (Target approximately 85% of 1RM Back Squat). Then decrease weight by 10% for Drop Sets 2×5.

B: Metcon (No Measure)

HS-Hold, HS-Walk progression
(7min)

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

15 DB Front squats 50s/35s

15 HSPU

15 Front Squat 135/95

15 HSPU

HOME WOD

a: Metcon (Time)

For time,

3 rounds of

10 INCHWORM WITH A PUSH UP

https://youtu.be/TRuhe4grOK8

10 ELEVATED SINGLE LEG GLUTE BRIDGE

(Perform 10 reps on each leg per set.)

https://youtu.be/tj80iKWF6Ds

b: Metcon (Time)

For time,

10 rounds of

10 TUCK JUMP

https://youtu.be/BDA3DERQKFk

60 second WALL SIT

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