Tuesday, 7/13/21

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Box WOD

A: Back Squat (3×3@75%)

(15min)

In Week 4, work at 75% of 1RM Back Squat for 3×3.

In Week 1, work at 80% of 1RM Back Squat for 3×3.

In Week 2, increase weight by 5kg (11#) and complete 3×2.

In Week 3, increase weight by 5kg (11#) and complete 3×2.

B: Metcon (Time)

For time,

Row 500m or Bike 0.7 mile

30 Snatch 115/85

Row 1000m or Bike 1.5 mile

20 Snatch 115/85

Row 2000m or Bike 2.8 mile

10 Snatch 115/85
(30min)

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