CrossFit Juke Joint – CrossFit
Box WOD
A: Metcon (Weight)
Clean Complex:
1 Deadlift + 1 Low Hang Squat Clean + 1 Full Squat Clean + 1 Split Jerk
(20min)
Find the heaviest weight that you can complete the complex without dropping
B: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 20 minutes of:
185/125 pound Back squat(From the ground), 7 reps
50/35 pound dumbbell Overhead walking lunge, 10 steps (right hand)
7 Burpees
50/35 pound dumbbell Overhead walking lunge, 10 steps (left hand)
HOME WOD
a: Metcon (Time)
For time,
150 Air squats
*5 Burpees every minute on the minute(1:00,2:00,3:00,4:00….)
b: Metcon (AMRAP – Reps)
Not for time, for quality.
30-20-10 reps of
Water Jug Push press@a pair of 1Gal water jug
Front rack lunges @a pair of 1Gal water jug
Bench push ups (Hands on the chair or a bench)
Water jug push press:
https://youtu.be/3y4ubDGFBKs
Water jug front rack lunges:
https://youtu.be/3KrsCqEc_Co
Bench Push up:
https://youtu.be/6crpkXx0cHo
CrossFit Juke Joint 