CrossFit Juke Joint – CrossFit
Box WOD
A: Power Clean (1×1@80% of C&J, 2×2@(-10%))
(12min)
In Week 1, work to 80% of 1RM Clean & Jerk for 1×1. Then decrease weight by 10% for Drop Sets 2×2.
B: Metcon (Time)
For time,
30/22 Cal. Row
30 Sit up
30 Box Jump Overs (24/2)
30/22 Cal. Row
30 Toes to Bar
30 Power Clean 185/135
30/22 Cal. Row
30 Box Jump Overs (24/20)
30 Sit up
30/22 Cal. Row
(30min)
HOME WOD
a: Metcon (Time)
For time,
3 rounds of
20 SKATERS
(Alternate sides to complete 20 reps per set.)
https://youtu.be/EkESodXYDRM
60 seconds SINGLE LEG BALANCE DRILL
(Eyes closed! Hold for 60 seconds on one leg, then switch legs and hold for another 60 seconds.)
https://youtu.be/H7kwqiDc4kI
b: Metcon (Time)
For time,
1-2-3-4-5-6-7-8-9-10 reps of
Burpee
Sit-up
HSPU
CrossFit Juke Joint 