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Components
High-Hang Snatch
Back Squat
Metcon
Metcon
Settings
Location
(All)
CrossFit Juke Joint
Program
CrossFit
OPEN GYM
Date
Workout
Monday, 12/14/20 - 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
Monday, 12/14/20
Box WOD
A: High-Hang Snatch (1x1@(80%+5.5#), 2x2@(-10%))
High-Hang Snatch
(15min)
In Week 2, apply target weight increase(5.5#) to Week 1 for 1x1. Then decrease weight by 10% for Drop Sets 2x2
B: Back Squat (Tempo 2x60%, 2x(+5#), 2x(+5#), 2x(+5#))
Back Squat
(15min)
(3 SEC ECCENTRIC + 1 SEC ISOMETRIC)
Metcon
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 9
3 Squat snatch 135/95
6 Back Squat 135/95
9 Floor Press 135/95
Floor press is from the ground.
https://youtu.be/aM1TYdZaXMk
HOME WOD
a: Metcon (AMRAP - Rounds and Reps)
AMRAP 20
1mile run
Then
as many rounds of
20 Squat
15 Push up
10 Sit up
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, December 14, 2020
Male Clients
1
Sung
Hong
CrossFit 4:15PM
1 x 1 @ 180.5 lbs
2
Brian
Bunk
CrossFit:: 6:00AM
1 x 1 @ 160 lbs
drop 140
3
Ben
VanDyke
CrossFit 5:15PM
1 x 1 @ 150 lbs
4
Joshua
Clark
CrossFit:: 6:00AM
1 x 1 @ 135 lbs
5
Alex
McCarty
CrossFit 4:15PM
1 x 1 @ 70 lbs
Female Clients
1
Alana
Witulski
CrossFit 5:15PM
1 x 1 @ 120 lbs
2
Tawnya
Quintana
CrossFit 4:15PM
1 x 1 @ 115 lbs
3
Private
CrossFit 4:15PM
1 x 1 @ 111 lbs
4
Catherine
Whiting
CrossFit 4:15PM
1 x 1 @ 70 lbs
5
Tia-Clair
II Ward
CrossFit:: 6:00AM
1 x 1 @ 65 lbs
6
Hannah
Archuleta
CrossFit: 9:00 AM
1 x 1 @ 60 lbs
7
Lucy
Streich
CrossFit:: 6:00AM
1 x 1 @ 59.5 lbs
8
Casey
Adams
CrossFit:: 6:00AM
1 x 1 @ 45 lbs
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