CrossFit Juke Joint – CrossFit
Box WOD
A: Front Squat + Split Jerk (3x(2+1)@WK1+)
(20min)
In Week 1, work at 85% of 1RM Clean & Jerk for 3 x 3+1.
In Week 2, apply target weight increase and complete 3 x 2+1.
Target 5kg (11#) increase / week if work sets are above 130kg (287#).
Target 2.5kg (5.5#) increase / week if work sets are below 130kg (287#).
Target 1kg (2.2#) increase / week if work sets are below 80kg (176#).
B: Snatch (Work up to a heavy single)
(10min)
C: Metcon (Time)
For time,
9-6-3 reps of
Snatch 165/115
Burpee box jump over 24″/20″
RX+ 185/135, 30/30″
(7min)
HOME WOD
a: Metcon (Time)
For time,
3 rounds of
1min Hollow hold (Weighted is optional)
30seconds rest
b: Metcon (Time)
For time,
8-10-12-14-16 reps of
Burpee
Squat Jump
Burpee
Squat Jump
So its…
8 Burpees
8 Squat Jump
8 Burpees
8 Squat Jump
10 Burpees
10 Squat Jump
10 Burpees
10 Squat Jump
12
12
…
CrossFit Juke Joint 