Thursday, 12/30/21

Announcements

FRIDAY, 12/31/21
ALL CLASSES CANCELED DUE TO THE INCLEMENT WEATHER

SATURDAY, 1/1/22 NEW YEARS DAY
8 AM, NEW YEARS DAY SPECIAL WOD

CrossFit Juke Joint – CrossFit

View Public Whiteboard

GIANT SET

(30min)

MEDIUM

A-1: Romanian Deadlift (3×12@135/95)

Use clean-grip on Barbell

Start by standing tall.

Keep a slight bend in your knees

Hinge at the hips and lower the bar while pushing your hamstrings back.

Maintain good posture as the bar moves down towards the ground.

You should feel tension in your hamstrings.

Return to the top position (standing) and repeat.

Only go as low as flexibility allows while maintaining good posture with your back.

https://youtu.be/DWSu21Dsykg

A-2: Front Squat (80%x(5+) / 75%x(7+) / 70%x(9+))

A-3: Hip Extension (3×15)

https://youtu.be/7X075Hrl5lE

A-4: Bike (3×12/10 Cal)

A-5: 90 Second Rest (3x90sec rest)

Metcon

B: CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)

5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#

HOME WOD

If you have equipmenrs, do A and B

If you don’t, do C

C: CHAD (Time)

1,000 Box Step-Ups (20 in)

Wear a Ruck Pack (45/35 lb)

Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.

A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.

Score is the time it takes to complete all 1,000 repetitions.
To learn more about CHAD click here
Use Backpack and a any stepping stool or 2-3 stairs

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