CrossFit Juke Joint – CrossFit
Box WOD
A: Snatch (HBlock 3×1@WK3+)
(20min)
In Week 4, apply target weight increase and complete 3×1.
Target 5kg (11#) increase / week if work sets are above 100kg (220#).
Target 2.5kg (5.5#) increase / week if work sets are below 100kg (220#).
In Week 1, work at 83% of 1RM Snatch for 4×2.
In Week 2, apply target weight increase and complete 3×2.
In Week 3, apply target weight increase and complete 3×1.
B: Metcon (No Measure)
HSPU progression9
(7min)
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 15
10 HSPU
20 Back squat 95/65
30 Double under
Scale weight as needed
If you don’t have RX HSPU, do with abmats or 5 HS-kicks+5 Push ups
Scale down the number of reps of DU as needed.
HOME WOD
a: Metcon (AMRAP – Reps)
Each round, decrease the number of reps by two! For example, round two is 18 reps of each and so on 18-16-14-12… IF you get to the round of two reps, restart back at 20 reps.
AMRAP 20
20-18-16-…2 reps of
DB Push press 50s/35s
DB Front squat 50s/35s
Burpee over DB
V-ups
CrossFit Juke Joint 