CrossFit Juke Joint – CrossFit
Box WOD
A: Split Jerk (2×3 reps @ 65%, 3×3 @ 70% 1RM C&J)
(20min)
B: Power Clean (Work up to a heavy single)
(10min)
C: Grettel (Time)
10 Rounds For Time:
3 Clean and Jerks (135/95 lb)
3 Burpees Over the Bar
To learn more about Grettel click here
(13min)
HOME WOD
a: Metcon (Time)
For time
150 Air squats
*5 Burpees every minute on the minute from 0:00
b: Metcon (Time)
For time,
30-20-10 reps of
NEUTRAL GRIP DUMBBELL PUSH PRESS
https://youtu.be/_bYHToZ81jo
FRONT RACK LUNGES
(Hold 2 dumbbells, kettlebells, a barbell or any odd object (like a backpack) if available. )
BENCH PUSH UPS
https://youtu.be/6crpkXx0cHo
CrossFit Juke Joint 