CrossFit Juke Joint – CrossFit

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Box WOD

A: Snatch (1×2@70%, Then Drop sets 4×2@(-10%) )

(15min)

Athletic Armor Week1

Weekly Linear progression add 5.5# weekly for the next 4 weeks.

B: Back Squat (Work up to 6RM, Then Drop set 3×6@(-10%))

(15min)

Target approximately 65% of 1RM Back Squat)

Athletic Armor Week1

C: Metcon (Time)

For time,

3 rounds of

10 Squat snatches 155/105

20 Burpees
(16min)

HOME WOD

a: Metcon (Time)

4 rounds for time,

45 seconds ALTERNATING DUMBBELL FLOOR PRESS

https://youtu.be/iug7nscPFuk

15 SEATED REAR DELT FLYS

https://youtu.be/EA7u4Q_8HQ0

10 SIDE PLANK WIND MILL

https://youtu.be/AdqLhzf8AWo

b: Metcon (Time)

For time,

21-18-15-12-9-6-3 reps of

KB(DB) Swing

Hand release push up

Air squat