Tuesday, 4/12/22

cfsik9sungApril 12, 2022Uncategorized

CrossFit Juke Joint – CrossFit

A: Clean+Push Jerk (3x(2+1)@70%+16.5#)

(15min)

B: Front Squat (1×2@2RM(appx. 80%)+11#, 1×2@(-10%))

(10min)

PAUSE front squat 2RM,

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

Target approximately 80% of 1RM FS+11#. then Drop set 1×2 @10% drop

C: Metcon (Time)

For time,

3 rounds of

400m Run

30 squats

20 Push press 115/85
(20min)

HOME WOD

D: Metcon (Time)

For time,

10 rounds of

10 DB Military press

Keep the load light to moderate.

10 Neutral grip bent over row

https://youtu.be/9JIo4NqF-L8

10 KB swing or 10 Single arm DB snatch