CrossFit Juke Joint – CrossFit
Box WOD
A: Strict Pull-ups (Establish 1RM (Unbroken))
(5min)
B: Shoulder Press (establish your 10 rep max in 3 sets or less)
(10min)
**keep your pace the same on the way up and the way down
C: Metcon (No Measure)
Pull-up Progression/Efficiency.
– Kipping pull-up
– Butterfly pull-up
– C2B
– If you don’t have 1 strict pull up/chin up, do:
3 rounds of
30 second Deadhang
3x 4second negative pull-ups
10 Banded bar levers
(10min)
D: Metcon (Time)
For time,
15 rounds of
5 pull-ups
10 push-ups
15 Air squats
(14min)
Compare to 11/25/17
HOME WOD
a: Metcon (AMRAP – Reps)
AMRAP 15
3-6-9-12-15-18-21…add 3 reps each round
Burpee
Air squat
b: Metcon (Time)
For time,
4 rounds of
20 Single arm DB(Water Jug) Snatch, alternating arm
20 KB(DB) Lateral lunge @moderately challenging weight
https://youtu.be/S2nR20stEfM
CrossFit Juke Joint 