CrossFit Juke Joint – CrossFit
Box WOD
A: Power Clean+Push Jerk (Find 1RM)
(20min)
https://youtu.be/LtoksZKesMA
B: Metcon (No Measure)
Muscle up/Pull-up progression
(10min)
https://youtu.be/GdR0jI6mzME
C: Metcon (AMRAP – Reps)
Eight rounds for max reps of:
Muscle-ups, 20 seconds
Rest 10 seconds
135/95 pound Clean and jerk, 20 seconds
Rest 10 seconds
Post total muscle-ups and total clean and jerks
(8 min)
If You don’t have MU, do pull-ups or banded chin ups
HOME WOD
a: Metcon (Time)
For time
3 rounds of
50 Air squat
25 Push up
50 Sit up
b: Metcon (Time)
For time
4 rounds of
20 Plyo Lunge
https://youtu.be/a1YLRD3pxfA
10 Squat Jump
1min Rest
After finishing your set go immediately into the set of Squat Jumps.
c: Metcon (AMRAP – Reps)
5 Rounds for reps of
60 seconds Mountain climbers
60 seconds Burpees
60 seconds V-ups
2min rest
CrossFit Juke Joint 