CrossFit Juke Joint – CrossFit
Box WOD
A: Back Squat (1x3RM, Dropsets 2×3@(-10%))
(20min)
Target approximately 90% of 1RM Back Squat + 11#
B: DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
(19min)
B-2: Sandbagt DT (Time)
For Time:
5 Rounds
4 Deadlift 150/100
3 Hang power clean 150/100
1 Shoulder to overhead 150/100
(19min)
HOME WOD
a: Metcon (Time)
For time,
5 rounds of
30seconds plank
5 push up
30 second plank
5 push up
b: Metcon (Time)
For time,
200 air squats
*10 Burpees every 20 reps
CrossFit Juke Joint 