CrossFit Juke Joint – CrossFit
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.
