CrossFit Juke Joint – CrossFit
Box WOD
A: Clean (Halt Clean 5×1@75% of 1RM C&J)
(15min)
In Week 1, work at 75% of 1RM Clean & Jerk for 5×1.
How to Halt clean
Keep the back tight and use the legs from the floor
Pause at Position 2, keeping weight back on the heels and shoulders over the bar
Pull the chest up above the knee into the power position
Strong extension of the hip, knee and ankle
Receive the bar on the front deltoids
Rotate the elbows through to the wall in front of you
Retreat the hips back behind the shoulders in the catch
Elbows should complete their rotation the same time the feet make contact with the platform
B: Front Squat (4x(1+1)@55% )
(10min)
BOTTOM UP FRONT SQUAT + 3 SECOND ECCENTRIC FRONT SQUAT
In Week 1, work at 55% of 1RM Front Squat for 4x(1+1)
https://youtu.be/Lbjx1WvqFx0.
Metcon
C: Metcon (AMRAP – Reps)
AMRAP 14
10 Power clean 185/125
5 STO 185/125
100 Double Under
Scale the weights as needed
If you can’t finish 100 DU in 2 minutes, mover on to the next round, and just count the reps you complete
HOME WOD
a: Metcon (AMRAP – Reps)
4 rounds for reps of
20min time cap
10 YTW
https://youtu.be/lDRS97PJyjQ
BENCH DIP BURN OUT SET
(Hands behind you on a sturdy bench or chair, then elevate your feet on another chair or bench.)
https://youtu.be/8Nb_FAJj3yQ
b: Metcon (Time)
For time
100 FLUTTER KICKS
Keep your feet 6 inches above the ground. Minimal rest to complete all 100 reps.
