CrossFit Juke Joint – CrossFit
Box WOD
A: Push Jerk + Split Jerk (3x(1+2)@65%+16.5# or 15#)
(15min)
In Week 4, apply target weight increase and complete 3 x 1+2.
Target 2.5kg (5.5#) increase / week
Metcon
B: Metcon (Time)
For time,
50 WB shots 10/9ft 20/14#
21 Cleans 135/95#
50 WB shots 10/9ft 20/14#
15 Cleans 185/125#
50 WB shots 10/9ft 20/14#
9 Cleans 225/155#
(21min)
Any cleans from ground to shoulder
HOME WOD
a: Metcon (Time)
5 rounds for time,
5 HAND RELEASE PUSH-UP
30seconds PLANKS
5 HAND RELEASE PUSH-UP
30seconds PLANKS
1min rest
b: Metcon (Time)
For time,
10 rounds of
20 DB LATERAL LUNGE
https://youtu.be/A3J4Pavpuqc
15 MOUNTAIN CLIMBERS
10 TUCK JUMP
https://youtu.be/BDA3DERQKFk
CrossFit Juke Joint 