CrossFit Juke Joint – CrossFit
Box WOD
A: Snatch (Find 1RM)
(20min)
B: Metcon (Time)
For time,
15-12-9 reps of
Deadlift @Doubled the body weight
Shoulder Press @3/4 Body weight
(23min)
HOME WOD
Please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.
a: Metcon (Time)
For time,
Two sets of:
200 Meter Jog
200-Foot Suitcase Carry Walking Lunge(100ft Each Arm)@DB/KB/Water jug
200-Foot Single-Arm Overhead Carry (100ft Each Arm)
20 Single-Arm Deadlifts (10 Each Arm)
10 Single-Arm Hang Clean and Jerks (5 Each Arm)
90 Second Plank Hold From Elbows
Rest 60 Seconds
CrossFit Juke Joint 