CrossFit Juke Joint – CrossFit
Box WOD
A: Clean and Jerk (1x(2+1)@90%, Then 1x(2+1)@80%)
(18min)
In week4, work to 90% of 1RM C&J for 1×2+1, Then decreaSe the weight by 10% for drop set 1×2+1
B: Front Squat (3 sec Pause, 1×1@Week3+5#. 1×1@(-10%))
(12min)
In week4, work to 1RM(apply target weight increase over week3). Then decrease the weight by 10% for Drop set 1×1
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 14
10 Power clean 95/65
10 Burpee Box jump 24/20″
15 Ab mat sit up
HOME WOD
a: Metcon (Time)
For time,
3 rounds of
50ft Bear Crawl
100ft OH Walking lunge
(Use any object that you have available to you, for most a single Dumbbell (30 – 50lbs) or Kettlebell will be perfect.)
b: Metcon (Time)
For time,
3 rounds of
50 Air squat
50 Sit up
50 Mountain Climbers
c: Metcon (Time)
100 Glute Bridge for time
(A glute band is not required. You can add resistance by holding a dumbbell or kettlebell on your hips. Take as little rest as possible to complete all prescribed reps!)
https://youtu.be/XnWyZfaazaY
CrossFit Juke Joint 