CrossFit Juke Joint – CrossFit
Weightlifting
A: High-Hang Snatch (1×1@80%,Then 2×2@70%)
(15min)
In Week 1, work to 80% of your 1RM Snatch for 1×1. Then decrease weight by 10% for Drop Sets 2×2.
B: Metcon (AMRAP – Reps)
From 00:00 to 07:00,
Work on Rope Climb Progression and find your appropriate rope climb style or scales.
From 07:00-15:00
EMOM8
1st Min- AMRAP Rope Climbs
2nd Min- Rest
(15min)
https://youtu.be/uKGy8EsN0VI
Metcon
C: Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk
Time cap: 9 minutes
C-M: Crossfit Games Open 20.3 and 18.4 Masters (55+) (Time)
21 deadlifts 185/125 lb
21 Push Press 95/65 lb
15 deadlifts 185/125 lb
15 Push Press 95/65 lb
9 deadlifts 185/125 lb
9 Push Press 95/65 lb
21 deadlifts 255/165 lb
10 handstand push-ups
15 deadlifts 255/165 lb
10 handstand push-ups
9 deadlifts 255/165 lb
10 handstand push-ups
Time cap: 9 minutes
C-S: Crossfit Games Open 20.3 and 18.4 Scaled (Ages 16-54) (Time)
21 deadlifts 135/95 lb
21 hand-release push-ups
15 deadlifts 135/95 lb
15 hand-release push-ups
9 deadlifts 135/95 lb
9 hand-release push-ups
21 deadlifts 185/135 lb
50-ft. bear crawl
15 deadlifts 185/135 lb
50-ft. bear crawl
9 deadlifts 185/135 lb
50-ft. bear crawl
Time cap: 9 minutes
HOME WOD
a: Metcon (Time)
3 Rounds for time,
10 DB Shoulder Press @35/25
https://youtu.be/AqzDJHxynwo
10 DB Bent Over Row @35/25
https://youtu.be/LktGPg-AkvY
10 KB Swings 53/35
b: Metcon (No Measure)
NFT
4 rounds of
60 second plank
30 second side plank (L/R each)
60 second Supermans Max reps
