CrossFit Juke Joint – CrossFit
Box WOD
A: Clean and Jerk (84% x 1, 88% x 1, 92% x 1 using your 1RM C & J)
(20min)
B: 21-15-9 Complex (Time)
For time:
8 deadlifts, 155/105 lb.
7 cleans, 155/105 lb.
6 snatches, 155/105 lb.
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts, 155/105 lb.
5 cleans, 155/105 lb.
4 snatches, 15/105 lb.
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts, 155/105 lb.
3 cleans, 155/105 lb.
2 snatches, 155/105 lb.
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups
(18min)
HOME WOD
a: Metcon (Time)
For time,
10 rounds of
10 Push up
10 Squats
10 V-ups
V-up:
https://youtu.be/7UVgs18Y1P4
b: Metcon (AMRAP – Reps)
EMOM 10
1st min- 10 Water Jug Thrusters@a pair of 1Gal Water Jug
2nd min-10 Burpee over a water jug
