CrossFit Juke Joint – CrossFit
Box WOD
(30min)
Deadlift 3 Supersets with 1,2,3,4 and 5
BRUTAL
1: Box Jumps (3×8@30/24″)
2: Deadlift (85%x(4+)/80%x(5+)/75%x(7+))
3: Plank (3x60second)
4: Double Under (3×75/3×100 singles)
5: 90 Second Rest (3x90sec rest)
Metcon
A: Metcon (Time)
For time
3 rounds of
15 Hang Power clean 135/95
15 Burpee
(13min)
Compare to 5/17/18
HOME WOD
a: Metcon (Time)
“Ajibulufleur”
For Time
Buy-In: 28 Chest Push-Ups
Then, 3 Rounds of:
33 Cross Mountain Climbers (L+R=1)
19 Jump Burpees (no Push-Up)
33 Jumping Jacks
19 Jump Burpees (no Push-Up)
33 Bicycle Crunches (L+R=1)
Buy-Out: 28 Tricep Push-Ups
With a running clock, as fast as possible perform the prescribed work with good form in the order written. Athlete must accomplish the buy-in of 28 Chest Push-Ups before moving on to 3 rounds of 33 Cross Mountain Climbers, 19 Jump Burpees, 33 Jumping Jacks, 19 Jump Burpees, and 33 Bicycle Crunches. To complete the workout, perform the buy-out of 28 Tricep Push-Ups.
