Wednesday, 1/10/21

CrossFit Juke Joint – CrossFit

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A: Clean grip deadlift + Low hang clean (3x(1+1)@65% of C&J +33#, then find 1RM)

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


a: Metcon (AMRAP – Reps)


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

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.

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