CrossFit Juke Joint – CrossFit
Box WOD
A: Clean and Jerk (1RM)
(20min)
Metcon (AMRAP – Reps)
Every 5 mins (3 sets)
10 Power Cleans (155/105)
20 SHSPU
10 Power Cleans (155/105)
HOME WOD
a: Metcon (No Measure)
Complete 10 rounds of the following exercises working at max intensity. Rest 60 seconds between rounds.
10 Burpee
60 yard sprint
b: Metcon (Time)
UPPER BODY PUMP
for time
4 rounds of
12 DB CURL TO ARNOLD PRESS
(Use a moderately challenging weight. The lighter the weight available, the more reps you should add up to a limit of 20 reps per set.
If equipment is not available, substitute with 4 sets of max reps Push Ups.)
https://youtu.be/RlHqIpr7wpE
12 REVERSE DB FLY
(Use a moderately challenging weight. The lighter the weight available, the more reps you should add up to a limit of 20 reps per set.
If equipment is not available, substitute with 4 sets of max reps Pull Ups.)
https://youtu.be/hV15y4Phqug
CrossFit Juke Joint 