Thursday, 1/13/22

CrossFit Juke Joint – CrossFit

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A: Power Clean (4×2@65%+5.5#)

(10min)

4 sets of 2 reps of power cleans @65% of 1RM C&J+5.5# increase

B: Split Jerk (3×3@85%+5.5#)

(18min)

3 sets of 3 reps of split jerk @85% of 1RM C&J + 5.5# increase

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

10 HSPU

15 Front rack walking lunges 95/65

HOME WOD

D: Metcon (Time)

For time,

150 Burpees

E: Metcon (Time)

For time,

5 rounds of

10 Hollow rocks

20 Russian Twist

https://youtu.be/Lkul2kmQEU0

30 STRAIGHT ARM PLANK TO SHOULDER TAP

https://youtu.be/cC2Jj70zTuo