Tuesday, 3/22/22

CrossFit Juke Joint – CrossFit

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A: Clean+Push Jerk (4x(3+1)@70% )

(15min)

70% of your 1RM Clean & Jerk for 4 sets of 3 Cleans + 1 Push Jerk.

https://youtu.be/q6AE4PRP49g

B: Paused Front Squat (1×3@3RM, Dropset 2×3@(-10%))

(10min)

Control decent and Pause at the bottom of the squat for 3 seconds, then explode up.

Work to a 3RM (Target approximately 75% of 1RM BS). Then decrease weight by 10% for Drop Sets 2×3.

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 20

20 Med-ball cleans 20/14#

60 DU

HOME WOD

D: Metcon (No Measure)

NFT

3 rounds of

1 minute Hollow hold

*weighted is optional

(Use a plate, kettlebell or dumbbell to add resistance by holding overhead.)

E: Metcon (Time)

For time

8-8-10-10-12-12-14-14-16-16 reps of

Burpee

Squat Jump