CrossFit Juke Joint – CrossFit
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
