Wednesday, 4/28/21

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Box WOD

A: Power Clean (1×1@80% of C&J, 2×2@(-10%))

(12min)

In Week 1, work to 80% of 1RM Clean & Jerk for 1×1. Then decrease weight by 10% for Drop Sets 2×2.

B: Metcon (Time)

For time,

30/22 Cal. Row

30 Sit up

30 Box Jump Overs (24/2)

30/22 Cal. Row

30 Toes to Bar

30 Power Clean 185/135

30/22 Cal. Row

30 Box Jump Overs (24/20)

30 Sit up

30/22 Cal. Row
(30min)

HOME WOD

a: Metcon (Time)

For time,

3 rounds of

20 SKATERS

(Alternate sides to complete 20 reps per set.)

https://youtu.be/EkESodXYDRM

60 seconds SINGLE LEG BALANCE DRILL

(Eyes closed! Hold for 60 seconds on one leg, then switch legs and hold for another 60 seconds.)

https://youtu.be/H7kwqiDc4kI

b: Metcon (Time)

For time,

1-2-3-4-5-6-7-8-9-10 reps of

Burpee

Sit-up

HSPU

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