Thursday, 10/14/21

CrossFit Juke Joint – CrossFit

View Public Whiteboard

A: Metcon (Weight)

EMOM 10

1 squat Clean

1st round 155/105

2nd round 170/115

3rd round 185/125

4th round 205/145

5th round 225/155

6th round 235/160

7th round 245/165

8th round 255/170

9th round 265/175

10th round 275/180
We are going to have 6 minutes before EMOM starts to warm up and build up the cleans up to the starting weights.

Post the heaviest successful lift for the score.

scale the weights as needed.

Scaling options

1st 45/35 65/45 95/65

2nd 55/40 95/65 115/85

3rd 65/45 105/75 135/95

4th 75/50 115/85 155/110

5th 85/55 135/95 175/115

6th 95/60 145/100 185/125

7th 105/65 155/110 205/135

8th 115/70 165/115 215/145

9th 125/75 175/120 220/150

10th 135/80 185/125 225/155

B: Back Squat (1×20@225/155)

(7min)

From the rack, scale the weight as needed

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 14

15 SDHP 95/65

15 Burpee over bar

15 Power clean 135/95

15 Push up

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