Monday, 4/12/21

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Box WOD

A: Snatch (1×2@(85%+), 3×2@(-10%))

(20min)

In Week 2, apply target weight increase for 1×2. Then decrease weight by 10% for Drop Sets 3×2.

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

Target 5kg (11#) increase / week if work sets are above 100kg (220#).

Target 2.5kg (5.5#) increase / week if work sets are below 100kg (220#).

Target 1kg (2.2#) increase / week if work sets are below 50kg (110#).

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 20

5 Thrusters 95/65

7 Hang Power cleans 95/65

10 SDHP 95/65

* Compare to 2/12/18

HOME WOD

a: Metcon (Time)

For time,

3 rounds of

30 SINGLE LEG CALF RAISE

(Perform 30 reps on each leg per set.)

60 second TALL BIRD DOG

(Hold for 30 seconds and then switch arm / leg for another 30 second hold per set.)

https://youtu.be/mTFFDi_JgeU

b: Metcon (AMRAP – Rounds and Reps)

AMRAP 30

400m run

30 DB WALKING LUNGE

https://youtu.be/elH–HbgNog

20 Push ups

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