CrossFit Juke Joint – CrossFit
Box WOD
A: Clean and Jerk (1-1-1-1-1-1-1 starts @80%, then add 5# each round.)
(20min)
Post the heaviset weight for the score
B: Deadlift (Work up to a heavy single)
(10min)
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 7
10 Deadlift 225/155
10 Box Jump 24/20″
10 HSPU
HOME WOD
a: Metcon (AMRAP – Reps)
5 rounds for reps, take one minute rest after each round.
AMRAP 1
Push up
AMRAP 2
Single/Duble Unders
b: Metcon (Time)
3 Rounds for time
12-20 Lateral shoulder raise
(Work at a moderately challenging weight. Perform 6 reps per arm OR 12 reps total per set. The lighter the weight that’s available, the more reps you should complete up to a limit of 20 reps.)
https://youtu.be/8Dct2dcro8E
60 second Single leg balance drill
(Close your eyes and keep your balance. Can be done without a pad, simply stand on the floor.)
https://youtu.be/H7kwqiDc4kI
