Friday, 4/23/21

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Box WOD

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

(20min)

Target approximately 90% of 1RM Back Squat + 11#

B: DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
(19min)

B-2: Sandbagt DT (Time)

For Time:

5 Rounds

4 Deadlift 150/100

3 Hang power clean 150/100

1 Shoulder to overhead 150/100
(19min)

HOME WOD

a: Metcon (Time)

For time,

5 rounds of

30seconds plank

5 push up

30 second plank

5 push up

b: Metcon (Time)

For time,

200 air squats

*10 Burpees every 20 reps

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