Friday, 1/21/22

CrossFit Juke Joint – CrossFit

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A: Clean (4×2@80%+11 or 22 #)

(15min)

4 sets of 2 squat cleans @80% of 1 RM C&J + 11# or 22# add

Add 11#, if work sets are below 80kg (176#)

Add 22#, if work sets are above 80kg (176#)

B: Metcon (Time)

For time,

5 rounds of

12 Hang power clean & Jerks 115/85

9 Thrusters 115/85

6 Power snatch 115/85
(30min)

HOME WOD

C: Metcon (Time)

For time,

4 rounds of

10 DB THRUSTER 50/35s

https://youtu.be/bKZ34HDYVfM

20 DEVILS PRESS 50/35s

https://youtu.be/Z-ezNxDpOIo

60 sec Plank hold

D: Metcon (Time)

3 rounds for time

10 DUMBBELL CURL TO ECCENTRIC FOREARM EXTENSION

Work at a moderately challenging weight.

https://youtu.be/nG8kSVSR7TY

12 SEATED DB OVERHEAD TRICEP EXTENSION

Work at a moderately challenging weight.

https://youtu.be/5StaxwHkTec