Wednesday, 6/24/20

CrossFit Juke Joint – CrossFit

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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

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