CrossFit Juke Joint – CrossFit
Box WOD
A: Clean (3 Position Cleans 2×70%, 3×75%)
(20min)
3 Position Cleans (hang, below the knee, floor):
2 sets @ 70% 1RM Clean3 sets at 75% 1RM Clean or a heavy moderate weight
Do not drop the bar during the complex
All cleans should be received in a squat.
https://youtu.be/sn8hV6Szan0
FIX YOUR EARLY ARM PULL:
https://youtu.be/ofPHblI_JHM
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 15
21 Abmat Sit up
15 Thruster 95/65
9 Box jump over 24/20″
HOME WOD
a: Metcon (Time)
For time,
1mile run
50 Burpee
1 mile run
b: Metcon (No Measure)
4 rounds supersets for qualities
BENCH DIP BURN OUT SET
TIPS: Bench Dips with feet up on bench and arms on another bench. 7 sets of 7 with 30s rest between sets.
https://youtu.be/8Nb_FAJj3yQ
1min REVERSE LUNGES
1min PLANKS
CrossFit Juke Joint 