CrossFit Juke Joint – CrossFit
Box WOD
A: Bear Complex (5 rounds for the load, record the heaviest load.)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
(30min)
Each round, Complete 7 unbroken sets of above barbell complex. The five movements known as the “Bear Complex” comprise one repetition. Complete the complex seven times, unbroken (without letting go of the bar or resting it on the ground) to complete one round. Complete five unbroken rounds, increasing the weight and resting as needed between each round to complete the workout.
B: Metcon (Time)
For time,
21 Snatches 155/105
Rest 3 min
15 Snatches
Rest 3min
9 Snatches
(17min)
HOME WOD
A: Metcon (AMRAP – Reps)
AMRAP 15
3-6-9-12-15-18-21…keep adding 3 reps each round
Hand release push-ups
Air squat
Hand release push-up:
https://youtu.be/kHtt49_Pljw
B: Metcon (Time)
For time,
5 rounds of
10 hollowrocks
30 second Hollow hold
10 superman
C: Metcon (Time)
For time,
5 minute (accumulated) Handstand Hold
(11min)
Scaling:
1. High plank with feet on the wall as high as possible
2. High Plank hold
3. Low plank Hold
CrossFit Juke Joint 