CrossFit Juke Joint – CrossFit
Box WOD
A: Back Squat (1×5@(Week1+11#), 1×5@(-10%))
(25min)
Week 1(Last week): 5RM (Target approximately 85% of 1RM Back Squat). Then decrease weight by 10% for Drop Sets 2×5.
Week 2: 5RM (Target a 5kg / 11# increase over week 1). Then decrease weight by 10% for Drop Set 1×5.
**If you haven’t done week1 last week, do week1 work.
B: Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
(9min)
HOME WOD
a: Metcon (Time)
For time,
3 rounds of
10 INCHWORM WITH A PUSH UP
https://youtu.be/TRuhe4grOK8
20 ELEVATED SINGLE LEG GLUTE BRIDGE
(Perform 10 reps on each leg per set)
b: Metcon (Time)
For time,
10 rounds of
10 TUCK JUMP
https://youtu.be/BDA3DERQKFk
60 second WALL SIT
CrossFit Juke Joint 