Monday, 3/14/22

CrossFit Juke Joint – CrossFit

View Public Whiteboard

A: Clean and Jerk (3×1@90%)


B: Front Squat (1×1@85%, 2×1@(-10%))


work to 85% of 1RM Front Squat for 1×1. Then decrease weight by 10% down for Drop Sets 2×1

C: Metcon (AMRAP – Reps)


3-6-9-12-15….reps of

Power Clean 135/95

Push Jerk 135/95


D: Metcon (Time)

For time

3 rounds of

8 KB/DB GOBLET SQUAT (Moderately challenging weight)

10 KETTLE BELL SWINGS or DB Snatch(5 on each L/R)

8 Single Arm DB/KB Thruster (4 on each L/R)

E: Metcon (Time)

For time

3 rounds of

16 KB/DB Front rack Step up

(8 on each leg)


(8 on each side)

F: Metcon (Time)

For time,

3 rounds of

30 Dead Bug

10 Superman

30 Plank Reach out

30 second Side Plank (R)

30 second Side Plank (L)

2min rest

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: