Friday, 5/21/21

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Box WOD

A: Behind The Neck Jerk (3×1@WK1+, Dropsets 3×1 )

(20min)

Week1- 3×1@90% of 1RM C&J. (4/29)

For Drop Sets, decrease weight by 15kg (33#) down if work set is above 110kg (242#).

For Drop Sets, decrease weight by 10kg (22#) down if work set is below 110kg (242#).

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#).

Target 1kg (2.2#) increase / week if work sets are below 55kg (121#).

B: Power Snatch (Work up to a heavy single)

(10min)

C: Metcon (Time)

For time,

21-15-9 reps of

Power Snatch 95/65

Face bar burpee
(12min)

HOME WOD

a: Metcon (Time)

Complete 10 rounds of the following exercises working at max intensity. Rest 60 seconds between rounds.

Each round,

10 Burpee

60m Sprint

b: Metcon (Time)

4 Rounds for time

12 DB CURL TO ARNOLD PRESS

(Use a moderately challenging weight. The lighter the weight available, the more reps you should add up to a limit of 20 reps per set.

If equipment is not available, substitute with 4 sets of max reps Push Ups.)

https://youtu.be/RlHqIpr7wpE

12 REVERSE DB FLY

(Use a moderately challenging weight. The lighter the weight available, the more reps you should add up to a limit of 20 reps per set.)

https://youtu.be/hV15y4Phqug

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