CrossFit Juke Joint – CrossFit
Box WOD
A: Push Jerk + Split Jerk (4x(1+2)@65%+5.5# (from 1RM C&J))
(15min)
In Week 2, apply target weight increase and complete 4 x 1+2.
Target 2.5kg (5.5#) increase / week
B: Clean grip deadlift + Low hang clean (3x(1+2)@65%+11# (from C&J))
https://youtu.be/cnpFKUhp-BI
(15min)
In Week 2, apply target weight increase and complete 3 x 1+2.
Target 5kg (11#) increase / week
https://youtu.be/cnpFKUhp-BI
Metcon
C: Metcon (AMRAP – Reps)
AMRAP 8
3-6-9-12-15-18…reps of
Squat Clean 185/125
HSPU
If you don’t have HSPU, Do HS-Kick from standing up position each time
HOME WOD
a: Metcon (Time)
For time,
5 rounds of
35 second Plank
5 Push up
35 second plank
5 Push up
b: Metcon (Time)
For time
50-40-30-20-10 reps of
Air squat
Push up
Sit up
c: Metcon (No Measure)
SPRINT
Perform a 10 seconds sprint (approximately 90-100 meters). Recovery walk back to your starting spot.
