WODs

Juke Jam

By December 30, 2016 No Comments

CrossFit Off The Grid – CrossFit

Warm-up

Warm-up (No Measure)

Coach’s Choice

Weightlifting

LIFT: Reverse Dumbbell Fly (3 x 10)

Chest down on a bench
Same weight for all 3 sets.

LIFT: Cuban Press (3 x 10)

Same weight for all 3 sets.

Perform all sets of both movements within 10 minutes.

Metcon

WOD: Juke Jam (AMRAP – Rounds and Reps)

15 Min AMRAP:

750m Row/ 1800m Bike (3 reps)

20 Toes to Bar

10 Deadlifts 225/155# Rx+/ 185/125# Rx
First movement is worth 3 reps and can be either bike or row. Be smart about your deadlift weight.

Scaling – Hanging knee ups, candlesticks, v-ups, sit-ups, Deadlift weight

Extra Work

XTRA: GHD Situps (3 x 10)

XTRA: Dumbbell Front Rack Lunges (3 x 10)

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