Friday, 5/7/21

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Box WOD

A: Back Squat (1×3@WK3+11, 1×3@(-10%))

(20min)

Week 4: 3RM (Target a 5kg / 11# increase over week 3). Then decrease weight by 10% for Drop Set 1×3.

Week 1: 5RM (Target approximately 85% of 1RM Back Squat). Then decrease weight by 10% for Drop Sets 2×5.

Week 2: 5RM (Target a 5kg / 11# increase over week 1). Then decrease weight by 10% for Drop Set 1×5.

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

B: Metcon (Time)

For time,

21-18-15-12-9-6-3 reps of

Power cleans 115/85

One legged squat, right leg

One legged squat, left leg
(24min)

HOME WOD

a: Metcon (Time)

For time,

5 rounds of

5 HAND RELEASE PUSH-UP

30 seconds PLANKS

5 HAND RELEASE PUSH-UP

30 seconds PLANKS

b: Metcon (Time)

For time,

10 rounds of

20 DB LATERAL LUNGE

https://youtu.be/A3J4Pavpuqc

15 MOUNTAIN CLIMBERS

10 TUCK JUMP

https://youtu.be/BDA3DERQKFk

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