CrossFit Juke Joint – CrossFit
Box WOD
Metcon
A: Clean grip deadlift + Low hang clean (3x(1+1)@65% of C&J +33#, then find 1RM)
https://youtu.be/cnpFKUhp-BI
(25min)
In Week 4, apply target weight increase and complete 3 x 1+1.
Target 5kg (11#) increase / week
B: Metcon (Time)
For time,
30 Weighted Sit-up 50/35 or GHD Sit-up
30 Deadlift 225/155
30 Double under
30 OHS 95/65
30 Pull-up
(18min)
HOME WOD
a: Metcon (AMRAP – Reps)
AMRAP 20
20-18-16-14-12-10-8-6-4-2 reps of
DB Push press 50/35
DB Front squat 50/35
Burpee over DB
V-ups
Each round, decrease the number of reps by two! For example, round two is 18 reps of each and so on 18-16-14-12… IF you get to the round of two reps, restart back at 20 reps.
