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Components
Clean
Metcon
Metcon
Settings
Location
(All)
CrossFit Juke Joint
Program
CrossFit
OPEN GYM
Date
Workout
Wednesday, 3/17/21 - CrossFit Juke Joint
Class
(All)
CrossFit: 5:00 AM
CrossFit:: 6:00AM
CrossFit: 8:00 AM
CrossFit: 9:00 AM
CrossFit 4:15PM
CrossFit 5:15PM
CrossFit: 6:15 PM
HOME BODY BUILD BOOTCAMP
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
13 (5/8)
Workout
Wednesday, 3/17/21
Box WOD
A: Clean (3 Position Cleans 2x70%, 3x75%)
Clean
(20min)
3 Position Cleans (hang, below the knee, floor):
2 sets @ 70% 1RM Clean3 sets at 75% 1RM Clean or a heavy moderate weight
Do not drop the bar during the complex
All cleans should be received in a squat.
https://youtu.be/sn8hV6Szan0
FIX YOUR EARLY ARM PULL:
https://youtu.be/ofPHblI_JHM
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 15
21 Abmat Sit up
15 Thruster 95/65
9 Box jump over 24/20"
HOME WOD
a: Metcon (Time)
For time,
1mile run
50 Burpee
1 mile run
b: Metcon (No Measure)
4 rounds supersets for qualities
BENCH DIP BURN OUT SET
TIPS: Bench Dips with feet up on bench and arms on another bench. 7 sets of 7 with 30s rest between sets.
https://youtu.be/8Nb_FAJj3yQ
1min REVERSE LUNGES
1min PLANKS
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, March 17, 2021
Male Clients
1
Joshua
Clark
CrossFit 4:15PM
1 x 3 @ 265 lbs
2
Sung
Hong
CrossFit: 5:00 AM
1 x 3 @ 220 lbs
3
Brian
Bunk
CrossFit 4:15PM
1 x 3 @ 180 lbs
4
Anthony
Huff
CrossFit 4:15PM
1 x 3 @ 140 lbs
130, 140
5
Alex
McCarty
CrossFit 5:15PM
1 x 3 @ 85 lbs
Female Clients
1
Alana
Witulski
CrossFit: 5:00 AM
1 x 3 @ 140 lbs
1
Private
CrossFit 4:15PM
1 x 3 @ 140 lbs
2
Dawn
Huff
CrossFit: 8:00 AM
1 x 3 @ 115 lbs
3
Catherine
Whiting
CrossFit:: 6:00AM
1 x 3 @ 85 lbs
4
Aimee
Wride
CrossFit: 5:00 AM
1 x 3 @ 83 lbs
5
Lucy
Streich
CrossFit:: 6:00AM
1 x 3 @ 80 lbs
6
Casey
Adams
CrossFit:: 6:00AM
1 x 3 @ 71 lbs
7
Private
HOME BODY BUILD BOOTCAMP
1 x 3 @ 60 lbs
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