Wednesday, 5/19/21

CrossFit Juke Joint – CrossFit

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Box WOD

A: Clean and Jerk (3×1@85%)

(15min)

Week 1: Work at 85% of 1RM Clean & Jerk for 3×1.

Target 5kg (11#) increase / week if work sets are above 110kg (242#).

Target 2.5kg (5.5#) increase / week if work sets are below 110kg (242#).

B: Metcon (No Measure)

NFT

3 rounds of

10 Pike Stance Compression

10 Straddle stance Compression

10 HS Kick from Straddle stance
(10min)

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 14

1 Muscle up

10 Power Clean and Push Jerk 115/85

25 Double Unders
Muscle Up must be a ring muscle up

1 MU = 4 Muscle Up Transitions (MUTs) = 4 Ring Rows + 4 Ring Dips (4RR+4RD)

HOME WOD

a: Metcon (AMRAP – Reps)

AMRAP 15

25 Strict Pull up or Table Pull up

50 Push ups

100 Air squats

b: Metcon (Time)

For time

100 Sit up

100 Supermans

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