CrossFit Juke Joint – CrossFit
Box WOD
A: Behind The Neck Jerk (3×1@90%, 6×1@80% of C&J)
(20min)
In Week 1, work to 90% of 1RM Clean & Jerk for 3×1. Then decrease weight for Drop Sets 6×1.
B: Power Snatch (Work up to a heavy single)
(10min)
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 11
20 Double Under
11 Power Snatch 95/65
HOME WOD
a: Metcon (AMRAP – Reps)
AMRAP 7
Burpee
b: Metcon (Time)
For time,
5 rounds of
10 Broad Jump
10 INCHWORM WITH A PUSH UP
https://youtu.be/TRuhe4grOK8
Then,
1mile run
