CrossFit Juke Joint – CrossFit
Box WOD
A: Clean and Jerk (1x(3+1)@80%, 1x(3+1)x70%)
(18min)
In Week 1, work to 80% of your 1RM Clean & Jerk for 1 x 3+1. Then decrease weight by 10% for Drop Set 1 x 3+1
https://youtu.be/ZCpuleTFyLQ
B: Metcon (Time)
For time,
5 rounds of
15 Thrusters 95/65
15 Bar facing Burpee
(25min)
Movement standards:
Thruster:
https://youtu.be/L219ltL15zk
Bar facing Burpee:
https://youtu.be/G08PM_U_I0o
HOME WOD
a: Metcon (Time)
For time,
150 Burpees
https://youtu.be/5EhR1xhexQs
** HIGHLY RECOMMENDED Watch this video before the wod.
b: Metcon (No Measure)
Not For Time, but try to keep moving through the workout with a good pace
5 Rounds of
10 Hollowrocks
20 Russian Twist (Twist to Left and Right both sides counts as one)
https://youtu.be/wkD8rjkodUI
45 seconds max reps for Straight Arm Plank to Shoulder Tap
CrossFit Juke Joint 