Tuesday, 4/20/21

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Box WOD

A: Front Squat + Split Jerk (3x(2+1)@WK1+)

(20min)

In Week 1, work at 85% of 1RM Clean & Jerk for 3 x 3+1.

In Week 2, apply target weight increase and complete 3 x 2+1.

Target 5kg (11#) increase / week if work sets are above 130kg (287#).

Target 2.5kg (5.5#) increase / week if work sets are below 130kg (287#).

Target 1kg (2.2#) increase / week if work sets are below 80kg (176#).

B: Snatch (Work up to a heavy single)

(10min)

C: Metcon (Time)

For time,

9-6-3 reps of

Snatch 165/115

Burpee box jump over 24″/20″

RX+ 185/135, 30/30″
(7min)

HOME WOD

a: Metcon (Time)

For time,

3 rounds of

1min Hollow hold (Weighted is optional)

30seconds rest

b: Metcon (Time)

For time,

8-10-12-14-16 reps of

Burpee

Squat Jump

Burpee

Squat Jump
So its…

8 Burpees

8 Squat Jump

8 Burpees

8 Squat Jump

10 Burpees

10 Squat Jump

10 Burpees

10 Squat Jump

12

12

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