CrossFit Juke Joint – CrossFit

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Weightlifting

Clean (Full squat clean, Find 1RM heaviest weight)

HOME WOD

A: Metcon (AMRAP – Reps)

AMRAP 7

Squat Complex

1) If you have barbell/weights:

1 Squat complex: 3 Front squat+3 Back squat @185/125

*scale the weights as needed

2) if you don’t have a barbell

1 squat complex: 3 Bearhug style Squat + 3 Jugs on the shoulder Squat @5Gallon water jug

*scale with the amount of water in the jug.

**Each squat complex has 6 squats. Count all the squats for the score.
Water Jug squats:

Bear jug style:

https://youtu.be/YaF3DPC7gks

On the shoulder:

https://youtu.be/Iwr7VrpPDh8

B: Metcon (AMRAP – Reps)

Pyramid Burpee, for 21 minute running clock, 1st minute do 1 burpee, 2nd minute 2 burpee, 3rd minute 3 burpees,….until you can’t do more reps next round. Once you can’t finish all the reps in a minute, next minute do 1 less burpee. If you get back to 1 in 21 minutes, start adding 1 rep again.

Example#1) 1,2,3,4,5,6,7,8,7,6,5,4,3,2,1,2,3,4,5,6,7 (Total 21 minutes)

Example#2)

1,2,3,4,5,6,7,8,9,10,11,12,13,14,15,16,15,14,13,12,11 (Total 21 minutes)

Post total number of burpees you complete.