Weightlifting
Clean and Jerk ((1+1)@85%, 90% and 95% )
(15min)
Front Squat (Single@(92%+5.5#)x1, then Drop sets 2×1(-22#))
(10min)
Metcon
Metcon (Time)
2 Rounds for max reps of
2 minutes of Shoulder Press 135/95
Rest 1 min
2 minutes of Front squats 225/145
Rest 1min
2 minutes of Deadlift 315/215
Rest 1min
2 minutes of Shoulder Press 135/95
Rest 1 min
2 minutes of Front squats 225/145
Rest 1min
2 minutes of Deadlift 315/215
Rest 1min
(18min)
Scaling options:
Intermediates: 115/75, 155/105, 225/155
Beginners: 65/45, 75/55, 115/75
Scaling options:
Intermediates: 115/75, 155/105, 225/155
Beginners: 65/45, 75/55, 115/75
CrossFit Juke Joint 