Friday, 4/9/21

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Box WOD

A: Back Squat (1×5@(Week1+11#), 1×5@(-10%))

(25min)

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

Week 2: 5RM (Target a 5kg / 11# increase over week 1). Then decrease weight by 10% for Drop Set 1×5.

**If you haven’t done week1 last week, do week1 work.

B: Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
(9min)

HOME WOD

a: Metcon (Time)

For time,

3 rounds of

10 INCHWORM WITH A PUSH UP

https://youtu.be/TRuhe4grOK8

20 ELEVATED SINGLE LEG GLUTE BRIDGE

(Perform 10 reps on each leg per set)

b: Metcon (Time)

For time,

10 rounds of

10 TUCK JUMP

https://youtu.be/BDA3DERQKFk

60 second WALL SIT

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: