CrossFit Juke Joint – CrossFit
Box WOD
A: Clean (Halt Clean, work up to a heavy single)
(15min)
Halt Clean: Keep the back tight and use the legs from the floor Pause at 1 inch below knee, keeping weight back on the heels and shoulders over the bar Pull the chest up above the knee into the power position Strong extension of the hip, knee and ankle Receive the bar on the front deltoids Rotate the elbows through to the wall in front of you Retreat the hips back behind the shoulders in the catch Elbows should complete their rotation the same time the feet make contact with the platform
https://youtu.be/5f7ZZS7DM74
B: WALK OUT AND HOLD + FRONT SQUAT + HOLD ((Of 1RM FS)Starts at 75%, 2-2-2-2)
Unrack and Walk Out. Hold for 3 seconds, squat and then hold for 3 seconds
https://youtu.be/cGpQt_Z4vG0
(15min)
add 5lbs each round
C: Metcon (Time)
For time,
21-15-9 reps of
Front squat 185/125
HSPU
(13min)
HOME WOD
a: Metcon (Time)
For time,
4 rounds of
10 DB(or Water Jugs) Thrusters
20 Devils Press
https://youtu.be/hc6dfJHRcD0
60 seconds Plank hold
b: Metcon (Time)
For time,
3 Rounds of
10 DUMBBELL CURL TO ECCENTRIC FOREARM EXTENSION
https://youtu.be/nG8kSVSR7TY
12 SEATED DB OVERHEAD TRICEP EXTENSION
https://youtu.be/5StaxwHkTec
