CrossFit Juke Joint – CrossFit
Box WOD
A: Front Squat (With 3second Pause, Find 2RM)
(20min)
Pause at the bottom of your squat for 3 seconds, then explode up
**Target approximately 75% of 1RM FS
Metcon
Br: Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)
8 Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*
*Round 1 – 15 @ 135# / 85#
*Round 2 – 13 @ 185# / 115#
*Round 3 – 11 @ 225# / 145#
*Round 4 – 9 @ 275# / 175#
*Round 5 – 7 @ 315# / 205#
Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.
Bm: Crossfit Games Open 19.2 Masters (55+) (AMRAP – Reps)
8 Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*
*Round 1 – 15 @ 115# / 65#
*Round 2 – 13 @ 135# / 85#
*Round 3 – 11 @ 155# / 105#
*Round 4 – 9 @ 185# / 125#
*Round 5 – 7 @ 205# / 145#
Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.
Bs: Crossfit Games Open 19.2 Scaled (Ages 16-54) (AMRAP – Reps)
8 Minute AMRAP + Bonus Time of:
25 Hanging Knee-raises
50 Single Unders
Squat Cleans*
*Round 1 – 15 @ 95# / 55#
*Round 2 – 13 @ 115# / 75#
*Round 3 – 11 @ 135# / 95#
*Round 4 – 9 @ 155# / 115#
*Round 5 – 7 @ 185# / 135#
Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.
HOME WOD
a: Metcon (AMRAP – Rounds and Reps)
AMRAP 20
20-18-16-14-12-10-8-6-4-2 reps of
DB Push press 35/25 (a pair)
DB Front Squat 35/25
Burpee over DB
V-up
b: Metcon (No Measure)
NFT,
3 rounds of
50 seconds bear crawl
50 second broad jump
50 second Single leg broad jump
CrossFit Juke Joint 