Wednesday, 5/26/21

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Box WOD

A: Clean and Jerk (1×1@85%+(add weight), dropset 2×1)

(20min)

WEEK2

In Week 1, work to 85% of 1RM Clean & Jerk for 1×1.(5/19) Then decrease weight for Drop Sets 2×1.

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#).

B: Metcon (Time)

For time

2 Rounds of

6 Muscle Up/18 C2B/24 Pull up

6 Squat Clean 185/125

6 Muscle Up/18 C2B/24 Pull up

3 Clean & Jerk 185/125

*All SCleans and C&J reps must be unbroken, 3 Burpees for penalty every time you drop the bar on the ground. Post time and total reps of burpees
(20min)

HOME WOD

a: Metcon (AMRAP – Reps)

EMOM 20

Min 1: 20 Glute Bridge

Min 2: 30 Jumping Jack

Min 3: Max Reps of Mountain Climbers

Min 4: Rest
Post all the reps of Glute bridges, Jumping jacks and Mountain climbers

b: Metcon (AMRAP – Reps)

EMOM 20

Min 1: 20 Double DB Deadlift 50s/35s

Min 2: 50 Double Unders

Min 3: Max reps of Double DB Shoulder to Overhead 50s/35s

Min 4: Rest

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