CrossFit Juke Joint – CrossFit
Box WOD
A: Front Squat + Split Jerk (1x(2+1)@WK3+)
(20min)
In Week 1, work at 85% of 1RM Clean & Jerk for 3 x 3+1.
In Week 2, apply target weight increase and complete 3 x 2+1.
In Week 3, apply target weight increase and complete 2 x 2+1.
Target 5kg (11#) increase / week if work sets are above 130kg (287#).
Target 2.5kg (5.5#) increase / week if work sets are below 130kg (287#).
Target 1kg (2.2#) increase / week if work sets are below 80kg (176#).
B: Clean (Work up to a heavy single)
(8min)
C: Metcon (2 Rounds for reps)
3 Rounds for reps each movement
AMRAP 2
Squat Clean 225/155
AMRAP 2
Face bar burpee
1min Rest
HOME WOD
a: Metcon (Time)
For time,
40-30-20-10 reps of
Burpee
Reverse Lunge
b: Metcon (2 Rounds for reps)
Complete two rounds of TABATA Sit Ups.
Four minutes total: 20 seconds of work then 10 seconds of rest.
After the first four minutes is complete, rest for two minutes then repeat!
