Friday, 4/16/21

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Box WOD

A: Back Squat (1x3RM, Drop sets 2×3@(-10%))

(20min)

Week 3: 3RM (Target approximately 90% of 1RM Back Squat). Then decrease weight by 10% for Drop Sets 2×3.

B: Power Clean (Work up to a heavy single)

(10min)

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 10

5 Power Clean 205/135

10 TTB
Compare to 3/5/19

HOME WOD

a: Metcon (Time)

5 MINUTES IN HEAVEN

Accumulate 5 minutes in a Plank, every time you rest perform 5 Squat Jumps!
Post time for your score and write the reps of squat jumps in the comment

b: Metcon (AMRAP – Rounds and Reps)

AMRAP 5

20 Air squat

16 PLANK TO PUSH-UP

https://youtu.be/db7EnhnzabU

16 SINGLE-LEG RDL

(Perform 8 reps with each leg per set with a moderately challenging weight.)

https://youtu.be/1R2d4Un4w6I

c: Metcon (AMRAP – Rounds and Reps)

2 Minutes rest after Part a.

AMRAP 5

30 Air squat

20 PLANK TO PUSH-UP

20 SINGLE-LEG RDL

d: Metcon (AMRAP – Rounds and Reps)

Rest 2 minutes after Part b.

AMRAP 5

40 Air squat

24 PLANK TO PUSH-UP

24 SINGLE-LEG RDL