Friday, 7/30/21

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Box WOD

A: Back Squat (1×3@85%, 2×5@Drop sets )

(15min)

In Week 1, work to 85% of 1RM Back Squat for 1×3. Then complete Drop Sets 2×5.

For Drop Sets, decrease weight by 25kg (55#) down if work set is above 150kg (330#).

For Drop Sets, decrease weight by 20kg (45#) down if work set is below 150kg (330#).

Target 5kg (11#) increase / week if work sets are above 150kg (330#).

Target 2.5kg (5.5#) increase / week if work sets are below 150kg (330#).

B: Metcon (No Measure)

NFT 3 rounds of

10 Ring Rows

10 Ring Dips

4 MUT on the 48″ Boxes
(10min)

MUT on the Boxes

https://youtu.be/SqWNEmK9oek

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 14

10 SB GTS or Clean 150/100

50m SB Carry 150/100 (5m=1rep)
SB Clean:

https://youtu.be/UfxFmuDCuLA

SB Carry:

https://youtu.be/vUlN6Hz0vv0

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