CrossFit Juke Joint – CrossFit
Box WOD
A: Back Squat (1×5@MAX weight, then 2×5@(-10%))
(20min)
Week 1: 5RM (Target approximately 85% of 1RM Back Squat). Then decrease weight by 10% for Drop Sets 2×5.
B: Metcon (No Measure)
HS-Hold, HS-Walk progression
(7min)
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 15
15 DB Front squats 50s/35s
15 HSPU
15 Front Squat 135/95
15 HSPU
HOME WOD
a: Metcon (Time)
For time,
3 rounds of
10 INCHWORM WITH A PUSH UP
https://youtu.be/TRuhe4grOK8
10 ELEVATED SINGLE LEG GLUTE BRIDGE
(Perform 10 reps on each leg per set.)
https://youtu.be/tj80iKWF6Ds
b: Metcon (Time)
For time,
10 rounds of
10 TUCK JUMP
https://youtu.be/BDA3DERQKFk
60 second WALL SIT
