Wednesday, 4/14/21

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Box WOD

A: Snatch (High Block(WK2) 3×2@83%(WK1)+)

(25min)

In Week 1, work at 83% of 1RM Snatch for 4×2.(4/7/21)

In Week 2, apply target weight increase and complete 3×2.

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#).

https://youtu.be/-HyhVSRIl04

B: Metcon (Time)

For time,

3 rounds of

3 Strict Muscle Up

9 Hang Power Clean 135/95

7 STO 135/95

50 Double Under
(18min)

Scales for MU: 1MU=4 RR+4RD

HOME WOD

a: Metcon (Time)

For time

4 rounds of

10 YTW

(Perform 10 repetitions with each variation per set. Use light weights, typically no heavier than 2.5kg – 5kg)

https://youtu.be/lDRS97PJyjQ

30reps to 50reps BENCH DIP BURN OUT SET

(Hands behind you on a sturdy bench or chair, then elevate your feet on another chair or bench.)

https://youtu.be/8Nb_FAJj3yQ

b: Metcon (Time)

For time,

6 rounds of

200m Run

10 SINGLE LEG BROAD JUMP

(Single leg take off, land with both feet. Alternate legs to complete all prescribed reps per set.)

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