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Components
Clean grip deadlift + ...
Front Squat
Metcon
Metcon
Settings
Location
(All)
CrossFit Juke Joint
Program
CrossFit
OPEN GYM
Date
Workout
Wednesday, 2/3/21 - 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 (4/9)
Workout
Wednesday, 2/3/21
Box WOD
A: Clean grip deadlift + Low hang clean (4x(1+1)@65% of C&J+22#)
https://youtu.be/cnpFKUhp-BI
(15min)
In Week 3, apply target weight increase and complete 4 x 1+1.
Target 5kg (11#) increase / week
B: Front Squat (Low rack 4x2@55%+11#)
Front Squat
(10min)
BOTTOM UP FRONT SQUAT + 3 SECOND ECCENTRIC FRONT SQUAT
Target 2.5kg (5.5#) increase / week
C: Metcon (AMRAP - Reps)
AMRAP 10
2-4-6-8-10-12-14-16-...reps of
Single arm DB STO 50/35
Weighted Pistols alternating leg 50/35
Burpee over DB
HOME WOD
Do C from above then do "a" below
a: Metcon (Time)
For time,
5 rounds of
10 second hollow hold
10 Alligator rolls
https://youtu.be/U3UYDspctYg
10 second arch hold (superman hold)
1minute rest
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, February 03, 2021
Male Clients
1
Sung
Hong
CrossFit: 5:00 AM
4 x 1 @ 192 lbs
2
Brian
Bunk
CrossFit 4:15PM
4 x 1 @ 170 lbs
3
Shane
O'Neill
CrossFit:: 6:00AM
4 x 1 @ 155 lbs
4
Alex
McCarty
CrossFit 4:15PM
4 x 1 @ 85 lbs
Female Clients
1
Private
CrossFit 4:15PM
4 x 1 @ 126 lbs
2
Dawn
Huff
CrossFit: 8:00 AM
4 x 1 @ 105 lbs
3
Hannah
Archuleta
CrossFit 5:15PM
4 x 1 @ 90 lbs
3
Kristi
Keeling
CrossFit: 6:15 PM
4 x 1 @ 90 lbs
4
Aimee
Wride
CrossFit: 5:00 AM
4 x 1 @ 85 lbs
4
Catherine
Whiting
CrossFit:: 6:00AM
4 x 1 @ 85 lbs
4
Lucy
Streich
CrossFit:: 6:00AM
4 x 1 @ 85 lbs
5
Tia-Clair
II Ward
CrossFit 4:15PM
4 x 1 @ 75 lbs
6
Kelsie
Steves
CrossFit 4:15PM
4 x 1 @ 65 lbs
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