CrossFit Juke Joint – CrossFit
Box WOD
A: Back Squat (1×3@WK3+11, 1×3@(-10%))
(20min)
Week 4: 3RM (Target a 5kg / 11# increase over week 3). Then decrease weight by 10% for Drop Set 1×3.
Week 1: 5RM (Target approximately 85% of 1RM Back Squat). Then decrease weight by 10% for Drop Sets 2×5.
Week 2: 5RM (Target a 5kg / 11# increase over week 1). Then decrease weight by 10% for Drop Set 1×5.
Week 3: 3RM (Target approximately 90% of 1RM Back Squat). Then decrease weight by 10% for Drop Sets 2×3.
B: Metcon (Time)
For time,
21-18-15-12-9-6-3 reps of
Power cleans 115/85
One legged squat, right leg
One legged squat, left leg
(24min)
HOME WOD
a: Metcon (Time)
For time,
5 rounds of
5 HAND RELEASE PUSH-UP
30 seconds PLANKS
5 HAND RELEASE PUSH-UP
30 seconds PLANKS
b: Metcon (Time)
For time,
10 rounds of
20 DB LATERAL LUNGE
https://youtu.be/A3J4Pavpuqc
15 MOUNTAIN CLIMBERS
10 TUCK JUMP
https://youtu.be/BDA3DERQKFk
CrossFit Juke Joint 