CrossFit Juke Joint – CrossFit
Box WOD
A: Clean and Jerk (3×1@85%)
(15min)
Week 1: Work at 85% of 1RM Clean & Jerk for 3×1.
Target 5kg (11#) increase / week if work sets are above 110kg (242#).
Target 2.5kg (5.5#) increase / week if work sets are below 110kg (242#).
B: Metcon (No Measure)
NFT
3 rounds of
10 Pike Stance Compression
10 Straddle stance Compression
10 HS Kick from Straddle stance
(10min)
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 14
1 Muscle up
10 Power Clean and Push Jerk 115/85
25 Double Unders
Muscle Up must be a ring muscle up
1 MU = 4 Muscle Up Transitions (MUTs) = 4 Ring Rows + 4 Ring Dips (4RR+4RD)
HOME WOD
a: Metcon (AMRAP – Reps)
AMRAP 15
25 Strict Pull up or Table Pull up
50 Push ups
100 Air squats
b: Metcon (Time)
For time
100 Sit up
100 Supermans
