CrossFit Juke Joint – CrossFit
Box WOD
A: Power Snatch + Hang Power Snatch ((1+2)@55%, (1+2)@60%, (1+1)@65%, (1+1)@70%)
(15min)
B: Metcon (No Measure)
HSPU Progression
(10min)
https://youtu.be/ffsdnmyOPn8
C: Metcon (Time)
For time,
4 rounds of
30 Jump and touch
20 Deadlift 185/125
10 HSPU
(16min)
Compare to 5/16/18
Attach an object at precisely 12″ above your maximum reach with rope or cord,
HOME WOD
a: Metcon (AMRAP – Reps)
AMRAP 20
20-18-16-….4-2 reps of
DB Push Press
DB Front Squat
Burpee over DB
V-ups
Each round, decrease the number of reps by two! For example, round two is 18 reps of each and so on 18-16-14-12… IF you get to the round of two reps, restart back at 20 reps.
CrossFit Juke Joint 