Thursday, 3/26/20

CrossFit Juke Joint – CrossFit

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Weightlifting

Metcon (Weight)

EMOM 14

With a 115/85 barbell

Even Min: 1 Power Snatch+ 1Low Hang Squat snatch

Odd Min: 2 x(1Power clean+1Push Jerk)

HOME WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 21

10m Seal walk

10m Backward Bearcrawl

(1-4)Pyramid ladder push up

10 HS-Kick

Then with a dog, baby, child, spouse, another person, SB, Big Water bottle, etc…

10 Front Squat

10 Walking Lunge

10 Front Squat

10 Walking Lunge

Wednesday, 3/25/20

CrossFit Juke Joint – CrossFit

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Weightlifting

3-Position Snatch (10×1@95/65)

High Hang snatch

Mid Thigh Snatch

Full snatch
60-90sec break between round

https://youtu.be/LCmzAJAubDo

HOME WOD

Metcon (Time)

For time,

5 rounds of

5 OHS 135/95

10 TTB (or 20 Sit-up)

15 DB Hang Squat clean 50/35 (or 135/95)

20 DU
(26min)

For OHS, If you don’t have barbell:

1) Single arm DB OHS (5 on each arm)

2) Broomstick OHS 10 reps

For DB HSC, if you don’t have DB nor Barbell,

1) 15 Goblet squats with SB, a Child, a Spouse, a dog, a big water bottle,…etc

If you don’t have DUs, 40 Single Unders

Tuesday, 3/24/20

CrossFit Juke Joint – CrossFit

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HOME WOD

Metcon (No Measure)

EMOM 16

1st Min- 8 Thoracic Extension Rotations (4 each side)

2nd Min- 10 HS-Kick

3rd Min- 15 second L-sit hold

https://youtu.be/PWuBjrN-knY

4th Min- 8 Body bridges with head on the ground

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

10 Box Jump 40/30″

20 Pistols, alternating legs
If you don’t have a box to jump, find other options like stairs, truck trunk bed, rock, etc…If you can’t find one you will do Tuck Jump with feet-hand touch.

Scale for pistol: air squats.

Tuck Jump:

https://youtu.be/r7oBejx1PHM

Toe Touch Jump:

https://youtu.be/fGwyZgyCOGc

Monday, 3/23/20

CrossFit Juke Joint – CrossFit

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Weightlifting

Do this part only if you have a barbell and weights, if you don’t have them, Just do the Home WOD

Clean (Low Hang squat clean 1×3@80%-100% of C&J)

(25min)

HOME WOD

Metcon (Time)

For time,

10 rounds of

15 Deadlift 135/95

15 Push-ups
(14min)

If you don’t have barbell for DLs, do 15 DB snatch 50/35#. (scale the weight on DB as needed)

If you don’t have barbell or DB, do 15 Superman with 1 sec pause at the top for DLs.