CrossFit Juke Joint – CrossFit
Box WOD
A: Clean (Halt Clean 5×1@75% of 1RM C&J)
(15min)
B: Front Squat (4×2@55%+5#)
(10min)
BOTTOM UP FRONT SQUAT + 3 SECOND ECCENTRIC FRONT SQUAT
https://youtu.be/Lbjx1WvqFx0.
C: Metcon (Time)
For time,
21-15-9 reps of
Power clean 135/95
WB shots 10/9ft 20/14#
HSPU
(18min)
HOME WOD
a: Metcon (Time)
For time,
3 rounds of
20 Skaters (Alternate sides to complete 20 reps per set.)
https://youtu.be/EkESodXYDRM
60 seconds SINGLE LEG BALANCE DRILL
(Eyes closed! Hold for 60 seconds on one leg, then switch legs and hold for another 60 seconds.)
https://youtu.be/H7kwqiDc4kI
b: Metcon (Time)
For time,
1-2-3-4-5-6-7-8-9-10 reps of
Burpee
Sit up
Handstand Push up
(Scale to regular push ups as needed.)
CrossFit Juke Joint 