CrossFit Juke Joint – CrossFit
Box WOD
A: Shoulder Press (Work up to a heavy single)
(10min)
B: Push Jerk + Split Jerk (4x(1+2)@65% of C&J)
(15min)
In Week 1, work at 65% of 1RM Clean & Jerk for 4 x 1+2.
Metcon
C: Metcon (3 Rounds for reps)
For max reps and load:
2minutes of HSPU
Rest 2min
2minutes of DU
Rest 2min
2minutes to find 1 rep max Back squat
(10min)
HOME WOD
a: Metcon (Time)
3 Rounds for time,
10 KB LATERAL LUNGE
(Work at a moderately challenging weight. Perform 10 reps on each side for 20 reps total per set.)
20 REVERSE LUNGES
(Alternate to complete all prescribed reps per set. Optional: Add resistance with dumbbells.)
60 SECOND SINGLE LEG
BALANCE DRILL
(Eyes closed, hold for time prescribed on EACH leg per set.)
https://youtu.be/H7kwqiDc4kI
b: Metcon (Time)
For time,
50 Push up
50 Broad Jump
50 Push up
c: Metcon (Time)
For time,
100 Superman
CrossFit Juke Joint 